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Team Friday | Friday 9/2/24

Warm Up: Individual Warm Up / Mobility Work

Workout Teams of 2: For Time (30 min TC)


Rx Option: (60/42.5 – 9/6)

1000m Row

4 rounds of Cindy

50 Power Cleans

4 rounds of Cindy

50 Back Squats

4 rounds of Cindy

50 WBS

4 rounds of Cindy

1000m Row

Split Metres & Reps – Alt Exercises on Cindy


Scaled Option: (42.5/30)

1000m Row

4 rounds of Cindy

50 Power Cleans

4 rounds of Cindy

50 Back Squats

4 rounds of Cindy

50 WBS

4 rounds of Cindy

1000m Row


Split Metres & Reps – Alt Exercises on Cindy


Into:


Strength: E20SECS

Hang Squat Snatches

20 x 1 Rep

15 x 1 Rep

10 x 1 Rep

65 – 75 %


Burpee Challenge  

20 x 5 reps

16 x 5 reps

12 x 5 reps

Work : Rest Ratio


Shoulder Joint Strength

Draw the Sword

Cuban Rotation

YTW’s

90 Side Raise & Twist

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