Saturday- October 26th

Weekly Warm-Up: 10 min. AMRAP

A. In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Rowing

18 Kettlebell Swings (50/35))

immediately followed by…

Overhead Plate Hold (45/25) while next teammate completes the row and db snatches

Rest 8 minutes, and when the running clock reaches 20:00…

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Assault Bike

12 Single-Arm Dumbbell Push Presses (55/35) 6 each arm – non-working arm is holding db in the front-racked position while working arm performs push presses)

immediately followed by…

Front-Racked Kettlebell Hold (50/35) – while next teammate completes the bike and push press

The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.

B. Mobility

Wherever you need it!

Rest up for next week! (eat, drink water, sleep, connect, relax)

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