Saturday Jul 30

Fun with your buddy

Warm Up

General

400m Run

5 Inchworms

200m Run

7 wall slides

100m Run

10 alternating Y arm raises 

Specific

DT Prep 

Work Out

3 rounds

Partner A: 400m Run

Partner B: Max Rounds of DB DT*

Partners Switch station

into

Partner A: 500m Row

Partner B: Max Wall walks

Partners Switch station 

Score: Rounds of DT and Wall Walks

*DB DT

12 DB Deadlift

9 DB Hang Power Clean

6 DB Shoulder to Overhead 

RX

DB – 22.5/15 Kg

SC

DB – 15/10 Kg

Fit

DB – Light

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

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