Saturday, September 28th

Context: Mental Toughness

Mobility: Shoulder

Strength: none

Super Set: none

Metabolic Conditioning: “You Spin Me Round

20 minute AMRAP (as many rounds as possible)

With a PARTNER, one person working while the other rests. Split work up as desired.

8 Thrusters 65-95-115

16 Pull-Ups

16 handstand push-ups – Rx (Performance: head to floor, Athletic*: 1 Abmat, Health: dumbbell strict press)

32 wall ball (Performance: 20lb/10ft, Athletic *: 14lb/9ft, Health: 10lb/8ft)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 2.5 - 5 rounds

Coaching Tips: Begin with (and maintain) lots of alternating each round.  Let the partner who ‘likes’ or is better at a particular movement do more of those repetitions.  Avoid splitting the work up exactly in half when possible (unless both people are completely equal in ability).

Optional ‘Cash Out’: With a partner, 30 cal row, 30 Russian kb swings, 3 rounds

Scott McIntyre