Friday and Saturday Workouts

Friday

Warmup
2 rounds

1:00 ski
10 ring rows
10 push-ups
10 alt. V-ups

METCON
2 sets
15/12 cal ski
3 light Rx rope pulls/rope climb
15/12 cal ski
3 light Rx rope pulls/rope climb

15/12 cal ski
Rest 3:00 b/t sets

METCON
3 rounds
30 toes to bar
20 bench press (62%RX /52%SCALED)

Saturday

Warmup
2 rounds
1:00 bike
15 double dumbbell deadlift
20 arm circles
50 single unders

Deadlifts and Shoulder press
4 sets of 5 reps @ 75%

METCON
3 sets
30/24 cal bike
75 heavy double unders or 100 regular double unders
30/24 cal bike
75 heavy double unders or 100 regular double unders

Rest 3:00 b/t sets