05.12.2017

Warm up:

500m row then,
3 Rounds (Tabata timer)
Lateral jump (skater style)
mountain climbers
hip bridge
perfect burpees

Mobility:

10:00 cap:
1. Posterior chain smash or couch stretch   2:00/
2. Wall press 2x 12/

Conditioning:
For Time, in partners, 30:00 cap

Buy in : 1 mile row (1600m)

5 Rounds:
Partner A:
10 Pistols (alt)
10 Kettlebell swings (32/24)

Partner B:
10 DB snatch (50/35) (alt)
10 Box jumps (24/20)

then,

5 Rounds:
Partner B:
10 Pistols (alt)
10 Kettlebell swings (32/24)

Partner A:
10 DB snatch (50/35) (alt)
10 Box jumps (24/20)

Cash out : 1 mile row (1600m)

*for the buy in/cash out, partners may switch on/off whenever they like.
During the the Rounds for time, Partner A will complete ONE full round of their couplet, then partner B will do the same for theirs. After 5 full rounds are completed, partners will switch couplets, and perform 5 more rounds. Only one partner may work at a time.