Warm-up/ Dynamic Flex
– Burpee Tabata
– Sumo Squat to Stand
– Sumo Squat – Elbows on Knees
– Standing Windmill
Strength:
1.) Build to a 1RM Floor Press for the Day – 10-15 minutes
PARTNER METCON: 5 Person Team/ 3 Rounds for Time
Station 1: 30 Foot Elevated Push Ups
Station 2: 25 Box Jumps (step down)
Station 3: 20 Cal Air Assault
Station 4: 15 Dead Lift @ 275/185
Station 5: Rest
*Each member of team starts at a different station and will rotate together. Team cannot advance until all are done working*
*Score is Total Time for all members to complete a full three rounds.
Saturday Challenge:
– PVC Wrist Roller: 3 Trips (up and down = one trip) @ 5lbs
Recovery:
– Forearm Stretch
– Couch Stretch
– Piriformis