For the LOVE of fitness! Bring a Friend on Friday, February 14 for a fun and beginner friendly partner workout.
Strength
Take 15 minutesBack Squats
5/5/5/5/5 (70-75% of 2RM across)
Metcon
25 Pull ups
500 M Row
25 Goblet Squat
2 Rounds
14 min Time Cap
Fitness: 35/26 (400 M Row) (seated barbell pull-ups)
Performance: 53/35
Open: 70/53 (chest to bar)
Athletes: Today we go across on the back squats. The load should feel very heavy by the 5th set. For the workout you are trying to get each round done in 4-5 minutes. The 14 minute cap is generous. Make it a sprint.
DRIVE
800 M Bike
15 Burpees
14 Ring Rows
4 Rounds
Rest 2 minutes
600 M Ski
15 DB Front Squats
14 DB Push Press (hold two press one, 7 per arm)
4 Rounds