Friday, June 7, 2019 - Train8nine
(305) 912-3963

Friday, June 7, 2019





3 rounds

Every minute on the minute for 4 minutes you’ll work for the first :40 seconds than rest and move on to the next station during the :20 seconds.  If you complete the reps before the :40, you’ll rest longer

1st minute: 10 DB SIngle Romanian DL (each leg)
2nd minute:  15 DB Bicep Curls
3rd minute: 15 Rower Ham Curls
4th minute: 20 Supermans

*you will stop at each station when you reach the rep count or the :40 seconds, whichever comes first.


4 rounds for time

21 Alternating DB Snatches
21 Elevated Push-ups
21 DB Overhead Lunges

WYO: 20/15- scale push-ups
GBP: 35/20
BRB: 50/35- HSPU


3 x 20 Band Pull-aparts
100 Band Tricep Pushdowns
*break-up as needed



A- 6 x 2 Overhead Press @ 65%
*the goal is to move the bar FAST so keep the load around the 65%

B- 3 x 6 Bench Press RPE 8.5

C- COMPETE- Perform today’s Metcon at unbroken PS weight.

D- Grunt Work
3 rounds
100m Atlas Stone Carry
100m Prowler Push 90/45