This is a make up Saturday, and you will have the chance of working on a workout that you missed. If you have done all workouts from the last three days, you get to choose between 40 minutes of SLIPS or a bonus workout of front squats and burpee box jumps.
If you are on zoom, you can do the front squats using a pair of dumbbells, a pair of kettlebells, or an odd object. If you do not have a box, you can do a burpee followed by jumping over an odd object, like a backpack.
Looking forward to seeing you all in the open gyms or on zoom.
Saturday
1- Elizabeth
21-15-9 reps for time of:
Cleans (95/135 #)
Ring dips
2- 4 rounds for time:
Run 400 meters
Rest 2 min.
3- For total reps:
3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
4- SLIPS (40 minutes)
5- 3 rounds for time
15 Front squats (65/95#)
15 burpee box jumps (21/24″)
Cheers,
Big Cat
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