Thursday September 6th, 2018

Posted September 5, 2018 by Dan Broughton & filed under Workout of the Day.

3 rounds of:
12 alternating bowler’s squats
12 alternating Cossack squats
12 banded pull aparts

then:

5k run

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Saturday, September 30th

In teams of 2: 3RFT (40 min cap) 400m run w/ plate 45lb/35lb 40 Squat Cleans 95/65 | 75/55 | 45/35 30 Shoulder-to-overhead 95/65 | 75/55 | 45/35 20 Pull Ups | Assited PU | Ring Rows 10 Synchro bar facing burpees

Both partners complete the run together but only one carries plate at a time. Break up reps however they want, burpees must be done together.

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