(Short Strength/Partner Metcon)
Warm-up: 10 Min
8 Min AMRAP
Across gym and back...
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps
Strength: 15 Min
10 Min E2MOTM
Establish 5 RM in 4th set & use 80% for max-rep in 5th set
Conditioning: 25 Min
With a Partner for Time
Calorie Row (200/150)
Athlete 1: Rows for 10 Cals
Athlete 2: Rest
Every 10 Calories each athlete does 5 Body Weight Deadlifts.
Workout starts with 10 deadlifts.
Scaling: 100 Cals and KB Deadlift