NOTES ABOUT TODAY’S TRAINING

– Metcon: Today’s workout you’ll work with a partner splitting work however you desire.

CONDITIONING

AMRAP 25 with a partner:
100 Double Unders
80 Calorie Row
60 Burpees
40 Walking BW Lunges
20 C2B Pull-ups
*One person works at a time – split as desired.

L3: (Pull-ups)
L2: (Band Assisted Pull-ups)
L1: (1-Arm DB Rows x 10 each arm)
Alternate Option for Rowing:
– 60 Calorie Bike or Ski Erg
– 800 Meter Run

EXTRA CREDIT

1a) Banded Facepull-aparts: 3 x 15. No rest.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.