Tuesday, September 20.
Partner Up. 120 Calorie Row
10/10
20/20
30/30
When they are rowing, you are squatting, push-upping, stretching, etc… Use this time wisely and prep for the rest of the class.
Skills and Drills - Overhead Squat
Pick a partner that will use similar weight and then over the time allotted, work up to a heavy but doable Overhead Squat. Start with multiples at the same weight and as it gets heavier, do less reps so long as you keep the same awesome form.
Metcon(s)
Rounds for Time (Pick a number for yourself and stick with it. Should be around 12 Minutes)
5 Strict Pull-Ups
10 Alternating Pistols
15 Sit-Ups