Happy Anniversary to my beautiful wife Alex! I can’t believe its been 1 year today since the most amazing day of my life. I think she’s a keeper…. Sorry I am not with you today to celebrate. Love you babe, see you Saturday xx
Now back to business…
Some volume with a vertical press today. My aim here is weight overhead so rest at the top of the press and turn it around quick on your second and third reps. Then we have a super fun (like normal fun but with a cape) partner workout. We’ll teach you the firefighters carry and ensure your set with the other movements. There is a huge emphasis on team work so buddy up and help each other get through this one!
In partners complete AMRAP 20 Mins
100m Firefighter carry(50m each)
We’ll give you something else to carry if you don’t feel comfortable doing this.
10 Partner Wall Balls
10 Synchro Burpees over bar
10 Partner Deadlifts 100/70kg
Assault bike or row (Cal);
From racks or ground not blocks, no misses, this is practice not a 3rm. Use no more then %80 of your 1rm Jerk. Think fast and catch solid or drop weight.