Saturday
Warm-up
Warm-up
3 SETS ON A 5:00 RUNNING CLOCK…
15 Band Pull-Aparts
10 Banded Bent Over Rows*
5 Slow Banded Good Mornings
1:00 Bike
15 Band Pull-Aparts
10 Banded Bent Over Rows*
5 Slow Banded Good Mornings
1:00 Bike
*Holding each end of the band in each hand, place feet on the band and perform the Row as you would w/ a barbell or DBs.
Extended Warm-up
Metcon
3-4 SETS
3 TNG Deadlifts (Building)*
5-7 Kipping Pull-Up**
3 TNG Deadlifts (Building)*
5-7 Kipping Pull-Up**
*Build to or past workout weight.
**Focus on connecting reps with push-away from bar.
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
10 Deadlifts (275/185)|(185/135)
20/15 Cal Bike
10 Deadlifts
40/30 Cal Bike
30 Pull-Ups
10 Deadlifts
60/48 Cal Bike
30 Pull-Ups
40 Burpees Over Bar
10 Deadlifts (275/185)|(185/135)
20/15 Cal Bike
10 Deadlifts
40/30 Cal Bike
30 Pull-Ups
10 Deadlifts
60/48 Cal Bike
30 Pull-Ups
40 Burpees Over Bar
(Score is Time)
BB KG: (125/85)|(85/60)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
20 Deadlifts (275/185)|(185/135)
40/30 Cal Bike
20 Deadlifts
60/48 Cal Bike
60 Pull-Ups
20 Deadlifts
90/72 Cal Bike
60 Pull-Ups
80 Burpees Over Bar
*P1 works while P2 Rests. Split reps as needed.
(Score is Time)
BB KG: (125/85)|(85/60)
