01.18.2019
Warm up:
| 3 Rounds, 1:00 each: |
| 1. Partner A rows while Partner B Holds Single leg flexion (30sec L / R) |
| 2. Partner B rows while Partner A Holds Single leg flexion (30sec L / R) |
| 3. Partner medball thruster toss |
| then, |
| 2x 30sec Left/Right Lat stretch on Rig |
Conditioning:
| For time, In Partners (By John) |
| One Round Each: |
| Both Partners work at the same time. If Partner B breaks position, both partners perform 5 burpees before continuing. When partner A completes 50 reps, they switch and repeat. Then move on to next couplet. |
| Partner A: 50 Thrusters (75/55) |
| Partner B: Hang from Bar |
| Partner A: 50 Ring Rows |
| Partner B: Hold Air Squat |
| Partner A: 50 Walking Lunges with DB/KB in front rack position (AHAP) |
| Partner B: Hold Plate Overhead (45/25) |
Recovery:
| Bretzel 90sec L/R |
| Wall squat 3:00 |