Saturday, June 19th, 2021

OnSite Training (5:15a)

A. 2 Sets:
2 min Bike
30-60 sec Forearm Plank March
30-60 sec Glute Bridge with 2 sec pause in top

B. 4 Sets:
Sumo Deadlift x 6-10
Dip x 6-10
Supinated Pull-up x 6-10
Push-up x 6-10

C. Option 1:
For Time @85%

30-20-10

KB Swing

Abike Cals

15-10-5

Burpee

C. Option 2:
Partner Workout:
90-60-30
Abike Cals

60-40-20

DB Snatch

30-20-10

Burpee Box Jump
Share work as desired.

D. Optional Cash-out:
10-8-6-4-2
Strict or Assisted Pull-up
Strict (Ring) Dip