09.07.2018

Warm up
3 Rounds:
Tabata alternating
Pause air squats
Dowel/barbell bent over row

800m dolphins run

Tabata alternating
Dowel/barbell goodmornings
Yoga push ups

Conditioning
“Fireman’s Special”
For Time, in partners
6 rounds:
Partner A: Row for calories
Partner B: 15 reps each :
Box jump (24/20)
Push up
Kettlebell sumo deadlift high pull (AHAP)
Kettlebell swing (AHAP)

Score is total time, but there’s a second component to this workout. While partner B is doing their round of 15s, partner A will be rowing for calories. Both partner will keep score of their individual calories. At the end of the workout, the partner with fewer accumulated calories will need to do a burpee penalty (1 burpee for every calorie) for every additional calorie that partner A has done. Example: Richard accumulates 67 calories , Alexander accumulates 76 calories. Therefore, Richard must perform 9 penalty burpees after the workout. 
The penalty burpees are not timed or scored. 

Recovery
Bretzel 2:00/
Lateral opener 2:00/