151024 ~ Team Of 3

Makeup Saturday!!!!

Time to catch up on the Texas you missed from the week!

Strength:

20 min to complete 1 of the following:

Monday: 8 min to work up to a heavy bench press.  Then Every 2 min x 8 min: 1 min ME Bench Press (Decrease by (20/10#) each round.

Tuesday: Backsquat: Every 90s x 11 min: 4 @ 72.5% (of adjusted 1RM)

Wednesday: Shoulder Press: EMOM x 3 min: 2 @ 65/75/85% then...Deadlift: Every 90s x 3 min from 1" Defecit: 3 @ 60/70/80%

Thursday: Front Squat: Every 90s  x 5 min: 3 @ 65/72.5: 2 @ 75/82.5

Friday: 12 min to find your 5RM Backsquat

Conditioning:

Team of 3...Let Them B!

Working in teams of 3, 15 min AMRAP

Partner A rows 750

Partner B performs AMRAP of  3 C2B , 6 DB Box Step Ups (50/35#)

Partner C performs as many man makers as possible (50/35#)  

Partners then rotate when row is completed, and partners B and C must finish the complete round or repitition. *3 scores

1. total distance rowing,

2. AMRAP

3. total number of man makers

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