9 March 2022

RX

Strength/Skill

Butterfly Pull Ups
Every 90s x 8 complete:
6-8 Butterfly Pull Ups / CTB
(Butterfly technique from box)

Workout

AMRAP (10 mins)
21-15-9
Partner Deadlifts (225/155lbs) / (175 mixed)
Synchro HR Push Ups

*Max distance in remaining time (Shared)

 

METCON

Workout

Partner Metcon (Shared)
80/60 Cal Bike
100 Box Step Overs
2k/1.7k Row
50 Sit Ups
80/60 Cal Bike

TC 30 mins

 

BASELINE

Workout

Buy in: 400m Run

Into

10 Rounds of:
12 KB Squats
8 Inchworm Push Ups
40 DU / 80 SU

Buy out: 400m Run

TC 28 mins