Coach RobHOWDY PARDNER
25/20 Calorie Echo Bike
5 Rope Climbs
25 deadlifts (315/225)
5 Rope Climbs
25/20 Calorie Echo Bike
-OR-
In Teams of 2
1000/850m Row (split)
100 Double Unders (each, at the same time)
50 Synchro Dumbbell Front Squats (50s/35s)
100 Double Unders (each, at the same time)
1000/850m Row (split)
Strength - Power Snatch
ICEMAN 3 Sets 10 Front Squat (185/125) 25 Chest to Bar Pull Ups 5 Thruster (185/125) -Rest 3 minutes between sets- Hey! Don’t worry! I’ve got your back; there will be some other choices available for
ROOSTER For Time: 40 Dumbbell Snatches (50/35) 30 Wall Balls (30/20) 20 Bar Muscle Ups 30 Wall Balls (30/20) 40 Dumbbell Snatches (50/35) Strength Push Press
MAVERICK AND GOOSE 3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box