01/11 Suffer Together

January 10, 2019

w/u: 00-10:00

 

Midline 10:00-20:00

AMRAP 7

5/5 1/2k DB Windmills

5/5 DB Renegade Rows

5/5 DB SA OH Sit Up + Press

 

Strength: 20:00-30:00

2-4-6-8-10…

2DB Racked Squats( HEAVY)

Dead Bugs

Superman Lifts

CAP 8

 

Metcon 30:00-55:00

Partner Shared reps

80 Cal Row

80 KB Swings

80 Sit Ups

40 Cal Row

40 KB Swings

40 Sit Ups

20 Cal Row

20 KB Swings

20 Sit Ups

 

CAP 20

 

Cool Down: 55:00-60:00

Forearms

Pecs

Low back

 

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