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Saturday 01.09.2021

POSTED ON January 8, 2021

Saturday | 01.09.2021

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Saturday 01/09
 
**1. Movement Prep/Activation and Increasing Heart Rate**
10 Minute AMRAP
1:00 Row (start easy and build in intensity each round)
1:00 Bike (start easy and build in intensity each round)
10 Slam Ball
5 pike push ups
 
**2. Workout Prep**
1 set (fast)
2 Dumbbell Snatch (at workout weight)
2 Strict Handstand Push Ups
2 Sandbag Cleans (at workout weight)
 
Workout: Let there be light!
 
* Target Time: 14-16 minutes:
* Time Cap: 20 minutes
 
For time:
40/32 Calorie Ski Erg or 40/32 Cal. Assault Bike
40 Deadlifts (225/155)
80/65 Calorie Row
40 Deadlifts (225/155)
40/32 Calorie Ski Erg or 40/32 Cal. Assault Bike
* The SCALING aim is for high intensity and bigger sets of deadlifts
 
* Scaling option 1 (Masters 45+)
For time:
30/24 Calorie Ski Erg or 30/24 Cal. Assault Bike
40 Deadlifts (185/125)
60/50 Calorie Row
40 Deadlifts (185/125)
30/24 Calorie Ski Erg or 30/24 Cal. Assault Bike
 
* Scaling option 2
For time:
25/20 Calorie Ski Erg or 25/20 Cal. Assault Bike
40 Deadlifts (155/105)
50/40 Calorie Row
40 Deadlifts (155/105)
25/20 Calorie Ski Erg or 25/20 Cal. Assault Bike
 
* Scaling option 3
2 Sets
20/15 Calorie Ski Erg
40 Kettle bell Deadlifts
20/15 Calorie Row
Rest 3:00 between sets

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