Saturday 6.12.21

Warm-up:

Coaches Choice

Barbell Prep:
Shoulder to Overhead

[5 Total Sets]
1set x 3reps: Light-load
1set x 3reps: 1st Round Weight
1set x 3reps: 2nd Round Weight
1set x 3reps: 3rd Round Weight
1set x 3reps: 4th Round Weight

Workout:

[Teams of 2]
AMRAP 25min
30/24 Cal Row
30 SH2OH**
30 Pull-ups
30 Lateral Burpees Over Bar

**Increase SH2OH weight each round:

Rx’d:
Round 1 = 75#/55#
Round 2 = 95#/65#
Round 3 = 115#/85#
Round 4 = 135#/95#

Rx’d+:
Equal Rep Chest 2 Bar Pull-up
Round 1 = 115#/75#
Round 2 = 135#/95#
Round 3 = 155#/105#
Round 4 = 185#/125#

Scaled:
20/16 Cal Row
20 SH2OH
20 Jumping Pull-up or Rig Row
20 Lat. Burp
Weight:
Start at 45#/35#
Add 10’s, 5’s or 2.5’s as needed

Notes:
Athletes will share Rower and Barbell
Break-up the cals/reps with your partner however you like