Saturday Madness (25 min cap)
3000m Row Shared
Into you go I go (12 Rounds)
5 Box jump overs (24/20)
5 Power Snatch (95/65)
5 Bar facing burpees
* 6 rounds each *
Finish 1 whole round before switching
Scoring: Checkbox
Midline Finisher Amrap 7 min 8 Hanging knee raises 8 V-ups 20 Flutter kicks Scoring: Checkbox
METCON: 5 sets: Row 1000m -rest 2 minutes b/t sets- -then- 5 sets: 30 Wall Balls (20/14) (10'/9') -rest 1 minute b/t sets- Time Cap Each...
Push Press + Pause Push Jerk 3 Sets 2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk 2 Sets 1 Push Press + 1 Pause Push Jerk...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...
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