SRCF_DB-Lockout

Sabado 25 Septiembre

Warm Up
3 ROUNDS
8 DB Up-Downs*/ DB Burpees*/ Alt. DB Burpees**
10 Tuck-Ups/ V-Ups/ Kip Swings
50m Single Arm Suitcase Carry/Arm 50mSingle Arm Overhead Carry/Arm 100mDBL DB Suitcase Carry
200m Run
*Do not Deadlift the DB up yet; this is merely to get the feel of placing one hand on theDB and the other hand on the floor.
**In the 3rd round, now let’s start Deadlifting the DB up after the Burpee.

Skill
EMOM x 10 MINUTES
MIN 1 – 12-16 Alt. Knees to Chest
MIN 2 – 8-12 DB Pull-Overs

Partner Workout  In Teams Of 2
AMRAP x 24 MINUTES*
14 Toes to Bar
28 Alt. DB Devil’s Press
14 Toes to Bar
100m DB Suitcase Carry
200m Run
*Each Partner will need their own DB’s. P1 works while P2 Holds their DB’s in Suitcase Position.                  Alternate as needed to complete the round. Partners complete the 100m Suitcase Carry and 200m Run together.

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