Saturday, June 22nd 2024

WARM UP

3 Sets

-1:00 Bike or Ski

-10 Banded Good-mornings

-3 Inchworms w/ pushup

2 Sets

-10 Cat Cows

-10 Bird Dogs

-10 Glute Bridges

then,

-10 RDLs

-8 Deadlifts

-6 Front Squats

-8 Kip Swings

-10 Jump Squats

*warm up pullups and build to workout weight

PARTNER WOD

In Teams of 2

12 Minute AMRAP:

-30 Front Squats (135/95)

-40 Pull-Ups

-50 Deadlifts (135/95)

-60 Pull-Ups

Max Cal Bike in remainder of Time

rest 2 Minutes

10 Minute AMRAP:

-30 Front Squats (135/95)

-40 Push-Ups

-50 Deadlifts (135/95)

Max Cal Bike

rest 2 Minutes

8 Minute AMRAP:

-30 Front Squats (135/95)

-40 Deadlifts (135/95)

Max Cal Bike in remainder of Time

*score is cals on all 3 rounds added together

*modify pullups to banded and pushups to a box