Join us this Friday for a special Valentine’s day partner workout. All participants enter for a chance to win a special prize.

Strength

Shoulder press
5-5-5

Push press
3-3-3

Push jerk
1-1-1-1

Note: Build up

METCON

For time:

21-15-9

Knees to elbows
Hand release push ups

Firebreathers
GHD sit ups
Dips (on boxes with dumbells)

Health
Knee raises
Knee push ups

TEAM BURN

Primer
Tabata double unders

Teams of 2

4 rounds for time

50/35 cals row
Partner 2 hold on pull up bar
25 wall balls 20/14
Partner 2 hold wall sit

**Switch as needed**

Note: reps count only when the hold positions are maintained

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Weightlifting
Dumbbells bench press 5×5

Gymnastics
Front planche hold 1min

Core
L-sit hold 1min

Maintenance/Mobility
ROMWOD

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