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