Warm up:

Tabata (2-3 Rounds of each) (:20 work/:10 rest)

Air squats

Hand walks (no push up)

Ball slams

Plank

 

Skill:

E: Rowing

T: Deadlift

 

Workout: 

E: Partner AMRAP for 9:00-10:00 minutes:

  • 10 MedBall Deadlifts
  • 10 Wall ball shots
  • 10 pulls on the rower (each)
  • 10 Hand release push-ups (knees)

T: Open Workout 16.4

Partner AMRAP for 13 minutes:

  • 55 Deadlifts (95lbs / 65lbs) (135lbs / 95lbs)
  • 55 Wall ball shots (14lbs to 9’ / 10lbs to 9’) (14lbs to 9’ / 10lbs to 9’)
  • 55 Calorie Row
  • 55 Hand release push-ups

Game: 

Open Gym

Megan Kestel

Written by: Megan Kestel

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