Buy in:getREADY! Mobilize shoulders and hips. Progressively load your bar to prepare for the workout.

Alternate between Bench Press and Pendlay Row (click to see an instructional video) 10 sets of 10 reps each. Use 60-70% of 1RM. In the case of the rowing movement, use the weight you would use for RDL's. An educated guess is fine. If you fail to get to 10 reps prior to the midway point of the workout, take some weight off. If you struggle late, simply continue at the same weight and keep shooting for as many reps as possible. 

Minute 0: 10 reps Bench

Minute 1: 10 reps Pendlay Row

Minute 2: Bench

Minute 3: Pendlay Row

and so on. Last set of Pendlay Rows begins at minute 19.

Karisa hosts at 9 am.  Have a fun weekend everyone! 

Buy in: 5 reps each movement. Mobilize. Yap. Go!

For time:

100 reps Chest to Ball push-ups

100 reps Sumo Deadlift High Pull 53/75

100 reps Dumbbell snatch alternating 35/50 (dumbbell comes from the floor each rep)

100 reps Wall balls 14/20

Partition reps as needed.

Buy in:Run the Southern Star loop. It might get chilly, dress accordingly. Or just sit inside while everyone else does the buy-in, cause who does buy-ins? Chumps. Chumps do buy ins.

Mobilize. 

Then, in 20 minutes, complete as many rounds as possible of:

Run 200 m

10 meters (11 yards) Barbell walking overhead lunge (53/95)

5 muscle ups (ring or bar) (sub pullups and dips 1:1)

Buy in:Walk 800 meters. 10 reps birddog, cat/cowmel, hip thrusts on bench, sit-ups, side-lying bridges. Progressively load your bar to prepare for the workout. aka PR TIME BABY OH YEAH!

For time complete 2 rounds of:

10 reps Deadlift 185/315

20 reps Handstand Push-ups

30 reps Front Squat 65/95