Thu Mar 16 "Bring-A-Friend-Day"

Workout of the day

Warm-up: At a low intensity, perform the following in a 5 Minute AMRAP:

3 Walkouts
6 Air Squats
9 Calorie Bike

Skill 1) Rowing Mechanics
Skill 2) Deadlift Mechanics

Strength: 5 x 5 Deadlifts building to a moderate load (last set you could do up to 10 reps)

Conditioning: With a partner, alternating rounds for 10 total rounds:

10 x 50’ Shuttle Runs (Or 250m Row, Or 600m Echo Bike)
10 Deadlifts @ Light Loads (Or Kettlebell Deadlifts)

Member Option:

Men start at 135 or 225, take 20lb increases on their turn (ie 135-155-175-195-215), going for up to 10 unbroken

Women start at 55 or 125, take 20lb increases on their turn (ie 55-75-95-115-135), going for up to 10 unbroken

If you are doing this on your own, rest an equal amount of time to how long you worked for. Ie it took you 2:30 to complete a round of 10 shuttle runs and 10 deadlifts, rest until 5:00 and the do another round