08.11.2017

Warm-up:

Dolphin run then, 2 rounds

30 dowell passovers

30 dowell OHS

30″ hip bridge

30 Scorpion kick

Mobility:

Quad and IT band smash 2/
DB latéral raise 2x 12

Strength:

Reverse lunges (barbell back rack); 8-8-8-8-8 (building)

Conditioning:

Each partner will start on the same Tabata and switch places every 20sec. You both add reps (score is all the reps of both partners added) and when both are done 4 rounds of both exercises, you have 2 min rest and switch tabatas.

Tabata #1 (4 minutes, 4 rounds of both)

Overhead squat (75/55)

Strict pull up

Rest 2:00(between Tabatas)

Tabata #2

Front Squat (75/55)

GHD or Sit-up

Rest 2:00

Tabata #3

Ring rows

Push ups

Rest 2:00

1K row for time