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Saturday September 19th


Saturday September 19th

8am endurance. Partner 10k (no partner version available)
You go, i go format. Switch off doing these intervals. Rest is while you are waiting for your partner to get back. Each will complete the following. Only 1 partner is running at a time.
Run 1 Mile Each (2 miles total)
Run 2 x 800m Each (2 miles total)
Run 4 x 400m each (2 miles total)
Run 1 x 200m each (to make up the .2 miles that makes this total 6.2 miles which is a true 10k)

8am and 9am

For time:
30 Deadlifts, 275/185 lbs
20 Front Squats, 185/135 lbs
10 Squat Snatches, 135/95 lbs

Rest 5 min

50 Row Calories
Handstand Walk, 50 ft (sub equal time in seconds handstand hold or 14,12,10,8,6 handstand push ups or db press)
40 Row Calories
Handstand Walk, 40 ft
30 Row Calories
Handstand Walk, 30 ft
20 Row Calories
Handstand Walk, 20 ft
10 Row Calories
Handstand Walk, 10 ft

Rest 5

21-15-9 reps, for time of:
Strict Ring Dip

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