This Saturday have you signed up !!!!

 

Warm-up

5 min foam roll

Station warm-up. Move with purpose. Each station TWICE 

(1 min at each station, 10 sec. rest between each to transition)

#1: row/bike/jumprope
#2: empty barbell S2OH
#3: air squats

Trusters   PLEASE USE BUMBDELLS or landmine if shoulder issues

Every 2 minutes, for 12 minutes (6 sets) of:

Trusters

Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:

Trusters  x 8 reps @ 80%  see what weight is???

Finisher

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

250m Row/200m run/13 cal bike
20 Single-Arm DB/KB Push Presses (10 each; 50/35)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 50/35 lb KB/DB)