Weightlifting Skills Beginner to Advanced  8AM
Open Gym 8AM – 12AM
Workout of the day 9AM

For a time:
400m Row each.
80 Push ups (split between partners, one must be holding the KBs for work to count)
60 Box Jumps (24/20)
40 Goblet Squats (in unison) – each partner has one KB, both partners must be at bottom position and full extension at the same time
30 Walking Lunges with KB in front rack (2 KBs per partner)
20 KB Swings (in unison) – completing each rep at the same time
400m Farmer Carry – partners each carry 2 KBs – if the KBs are put down the other partner cannot advance and both partners must do 5 burpees.

Everyone-pull-ups-Baird