5 Rounds x AMRAP 2 :

20 GHD Sit-ups
20m Overhead walking Lunge 42,5/30kg
Max Bar-Facing Burpees

Rest 2 minutes between rounds.

Hip Thrust with increasing weights

• 4 × 10

40 - 60 Minute Bike, Run or Row

24min amrap
8 Deadlifts or Double Kettlebell Deadlifts
16 TTB
24 Walking Lunges with DB/KB Farmer’s Carry
32 Push-Ups

Front squat

10-8-6-4

E3MOM / 1-3rep in tank

Partner WOD, alternate full rounds
8rft
14/10 cal row
5 lateral burpees over barbell
10 OHS 40/30kg
5 lateral burpees over barbell

Rest day - what did you do?

E2MOM for 2 rounds:
1) 30s Plank hold + max Ab-wheel
2) 20s Hollow hold + max AMSU
3) 10s L-hold hang + max T2B
4) Rest

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

Every 90 seconds for 10 rounds:
3 x Hang squat Clean