Sat June 28 "Side Quest"

Move

1) SAME WORKOUT AS LEFT SIDE BUT …
Legless Rope Climb Substitutes: 3 Sit to Stand Climbs, 5 Banded Pull Ups, 7 Ring Rows

Hand Release Push Ups: Push Ups off a Box

GHD SIt Ups: Abmat Sit Ups, Leg Lowers

Train

1) Side Quest (TEAMS OF 2)

AMRAP 30
Partner 1: 5 Front Squats + Max Cal Bike
Partner 2: 2 Rounds
1 Legless Rope Climb
10 Hand Release Push Ups
10 GHD SIt Ups
*Switch when partner 2 has completed the work

Stimulus

1) Partners will start at different stations for this 30 Minute AMRAP. They will switch once partner 2 has finished their two rounds of work. The 2 rounds should take no longer than 2:30 to complete. The front squat will come from the floor and should be a weight that is challenging but unbroken (65-70%). Aim to have at least 5-7 times at each station per athlete.

Extra Credit

Dead Stop Front Squat: Build to Heavy Single Rep