Thursday/Friday 190110-11 – Experienced/All Levels

Thursday 1/10
Strength
Tempo Deadlifts 4×7 (30X1), increasing

Partner Conditioning
For time:
2000/1600 m Row (switch every 500/400 m)

Rest 2 minutes

1400/1100 m Row (switch every 350/275 m)

Rest 2 minutes

1000/800 m Row (switch every 250/200 m)

Time Cap: 22 minutes

Friday 1/11
Strength
A1. Single Arm Dumbbell Z Press 4×8/side
A2. Renegade Rows 4×5/side

Conditioning
Complete 6 rounds of 1 minute AMRAP:
5 Push Presses (155/105)
7-10 Toes to Bar
Rest 1 minute

Note: Pick up where you left off each round.

Here’s what’s on tap for Saturday’s Experienced classes:

Strength
Back Rack Step Ups 4×8/side, across (plates stacked to below knee height)

Conditioning
Complete 4 rounds, 2 minutes to complete the following:
20 Double Unders
10 Dual Dumbbell Power Cleans (2×50/2×35)
10 Burpees Over Dumbbells
Rest 2 minutes