19 December

Training (230p)

A.
"THE ELF" WITH A PARTNER: BUY-IN (YOU GO - I GO) 9-6-3 ROW (CALS) PULLUPS BURPEES TO TARGET *120 CAL BIKE 15 SYNCHRO BAR FACING BURPEES 15 SYNCHRO THRUSTERS (95/65)(1.5/1) 80 CAL ROW 12 SYNCHRO BAR FACING BURPEES OVER THE ROWER 12 SYNCHRO THRUSTERS 40 CAL BIKE 9 SYNCHRO BAR FACING BURPEES 9 SYNCHRO THRUSTERS
*21:31 (DP)
*Split Bike 75/45 and Row 55/25 1. EVERY SWITCH ON THE 120 CAL BIKE RESULTS IN THE PERSON GETTING OFF THE BIKE MUST COMPLETE 2 ROUNDS OF "CINDY" BEFORE GETTING BACK ON THE BIKE. 2. NO PENALTY FOR SWITCHING THE ROW OR THE 40 CAL BIKE. 3. SYNCHRO THRUSTERS INVOLVE ONE PARTNER DOING 95/65 THRUSTERS AND THE OTHER PARTNER DOING SA KB THRUSTERS (1.5/1) 4. PARTNER 1 COMPLETED ENTIRE BUY-IN (9-6-3) AND THEN P2 COMPLETES THE BUY-IN. %. SCALE FEMALE BIKE CALS 70/50/30 (70 cal bike/50 cal row/30 cal bike)

B1. Bench 5 Reps
Rest 30 Seconds
B2. Prone DB Side Raises 12 Reps
Rest 2m, x5
*255/275/295/300/300
*12# DB's

C. Prone Cuban Press, 6 reps
Rest 2m, x2
*15# Bar