7.00am
A. Back Squat 3-3-3-3-3
*Yes you can back squat on a Saturday!
*The first set should be moderately heavy and increment towards a max for the day.
B. Partner Workout:
For time:
100 Push-ups
200 Wall Ball
300 Double-unders
*One partner works at a time – split the work between partners anyhow you like.
8.00am
A. EMOM x 12:
1. Muscle-up
2. Freestanding HS Hold (30 sec. practice)
3. 50 Double-unders
*For the MU, pick a number that takes no longer than 30 sec. and focus on linking reps with smooth mechanics.
B. Courtesy of Invictus:
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters 50/35kg
10 Chest-to-Bar Pull-Ups
