PARTNER WARM UP WORKOUT

*YGIG Style

*Alt. Full Rounds at a warm up intensity!

AMRAP 10

8 Slow Tempo ring rows (slow descent and slow up)

12 Alt. SL V Ups

16 Alt. Back step Lunge (in place)

*the goal of this is just to move, and help loosen up!

WORKOUT

LFCF’s Benchmark “Fine Print”

For Time:

50 DB Bench Press (2×50/35)

200m KB / DB Farmers Carry*

50 DB Push Press*

200m KB/ DB Farmers Carry*

50 DB Bench Press*

*23 Min Cap

*Aim to use the same weight for all movements / use your bench press as a guide for choosing weight today.

*The FINE print: when on your farmers carry, anytime you set your DB’s or KB’s down, you have to run back to the front doors of LFCF and back to resume your farmers carry :)

*Goodnight Shoulders!!!