Deadlift
5 @40%
5@50%
5@60%
5@70%
5+@80% AMRAP last set
Plus
MAP work for 8 minutes at an 85% effort.
1. 1 rope climb 10 push ups sled drag 100m
2. 3 wall walks 5 CTB 30 DU
3. 5 renegade rows 10 GHD sit ups 150m row.
SweatFit: 6AM, Noon, 4:30PM
Partner Workout:
Buy in: Med Ball Toss Run 200m
then 100 reps (total) of each:
HR Partner Patty Cake Push Ups (One partner holds FLR while partner 2 does push up)
Jumping Lunges while partner holds weight overhead, switch as needed (45/25)
KBS while partner does Jump Rope
Sit Ups while partner planks with hands on feet, switch when plank form breaks
Burpees while partner holds a wall sit, switch as needed
Cash Out: 200m Buddy Carry
+
Partner Sprints/Squats
10-9-8-7-6-5-4-3-2-1
Air Squats/ Jumping Squats
Do 10 Air Squats, sprint 20m (about 1/3 of parking lot), Do 10 Jumping Squats, sprint back 20m and tag your partner. Then do 9 and 9, 8 and 8, etc. Continue until all reps completed.
Join us at Moxie Burger Roswell Wednesday anytime between 5PM and 9PM.
