Saturday – Aug 23, 2025

Saturday.

A) Workout.

Teams of 2

Complete as many reps as possible in 12 minutes of:

3 push ups

3 AbMat sit-ups

3 Russian kettlebell swings

6 push ups

6 AbMat sit-ups

6 Russian kettlebell swings

9 push ups

9 AbMat sit-ups

9 Russian kettlebell swings

etc..

into

Complete as many reps as possible in 12 minutes of:

3 pull ups

3 ball slams

3 cal ski

6 pull ups

6 ball slams

6 cal ski

9 pull ups

9 ball slams

9 cal ski

etc…

P1 will do 3/3/3, then P2 will do 3/3/3, the P1 will do 6/6/6 and then P2 will do 6/6/6 etc….

B) superset.

kb gorilla rows x 12 reps

db flies x 12 reps

db ext rot x 12/side

x2-3 rounds

then

Landmine SA press x 10/side

Single arm ring row x 10/side

lateral delt raises x 10/side [SA]

x2-3 rounds