Saturday – Core/Grip/Skill Warm-Up + Team Workouts
A. EMOM x 12 minutes: *use this as warm-up
1st – 30 sec Heavy Farmer Hold -dbs/kbs per arm
2nd – 30 sec Banded Resisted Deadbugs – exhale breathing on the leg lowering
3rd – 30 sec Skill practice -people can choose (HS, TTR, Pullups, DU’s, etc)
B. 12 minutes @ 85-90% (teams of 2 – 1 person does a round/other partner rests)
7 DB Front Squats @ 35/50lbs
7 DB Shoulder to OH @ 35/50lbs
7 Burpees over the box @ 20/24”
*Alternate rounds with partner
(rest 5 minutes)
12 min @ 85-90% ( Teams of 2- 1 person does a round/other partner rests)
6 DB Thrusters @ 35/50lbs
6 Cal AirBike/10 Cal AirDyne
*Alternate rounds with partner