WHITEBOARD BRIEF

– Strength: Our superset today is a Banded DB Bench/Floor Press, and Ring Pull-ups with a 3 sec tempo while lowering. Focus on movement quality over reps and weight.
– Metcon: Our conditioning piece today is a partner workout, trading places between a Row with descending meters each round, while your partner does a Front Rack Carry for the equivalent time.

1A) BANDED DB BENCH/FLOOR PRESS

2/4 x 12-15. Rest 60s.

1B) RING PULL-UPS

2/4 x 4-6. 3s lowering. Rest 60s
– Adv: Chest to Rings
– Beg: Assisted or Partner Assisted

FOR TIME WITH A PARTNER

500 meter Row
Double Kettlebell Front Rack Carry (53, 35)
400 meter Row
Double Kettlebell Front Rack Carry
300 meter Row
Double Kettlebell Front Rack Carry
200 meter Row
Double Kettlebell Front Rack Carry
100 meter Row
Double Kettlebell Front Rack Carry
*For each round, both partners will trade places rowing, and doing the KB carry for the equivalent amount of time while their partner rows.
– Goal: Challenging but sustainable pace on the rower. If the person doing the carry must stop, then the person rowing must also stop. Both must work at the same time.

Rx+: (70, 53)
L2: (44, 26)
L1: (35, 20)
TIME CAP = 20:00

BANDED OVERHEAD TRICEPS

100 Reps AFAP