Friday’s Workout: 9-20-19

Conditioning: “Rocket Man”

Partner workout! Complete the following:

Black or Rx: You and a partner will complete 14 total rounds of the following. One partner will complete an entire round, while the other rests.

14 Wall balls 20#/14

10 Push ups

Once you complete the above, you will complete 14 total rounds of the following, again, one person will complete an entire round while the other rests:

3 Front racked lunges on each leg 95#/65

6 Shoulder to overhead reps 95#/65

Green or Scaled: You and a partner will complete 14 total rounds of the following. One partner will complete an entire round, while the other rests.

15 Air squats

7 Assisted push ups

Once you complete the above, you will complete 14 total rounds of the following, again, one person will complete an entire round while the other rests:

3 Goblet lunges on each leg 70#/53

6 ring rows

Blue or RX+: You and a partner will complete 14 total rounds of the following. One partner will complete an entire round, while the other rests.

10 Wall balls 30#/20

7 Handstand push ups

Once you complete the above, you will complete 14 total rounds of the following, again, one person will complete an entire round while the other rests:

3 Front racked lunges on each leg 115#/75

6 Shoulder to overhead reps 115#/75

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