Today we get a good old fashioned hero workout but with a partner! The rounds and prescribed reps are designed to split however you desire. If you split them down the middle as you work through then you’ll still get the full hero workout experience as far as overall volume is concerned.
(Split this warm up between 2 partners)
20 Cal Bike or row
20 Step ups
10 Inch worms
20 Spiderman
10 Scorpion
2 rounds for quality
RXConditioning:
Partner “Wittman”
7 Rounds For Time
30 Kettlebell Swings (53/35lb.)
30 Power Cleans (95/65 lb)
30 Box Jumps (24/20 in)
Intermediate:
Partner “Wittman”
7 Rounds For Time
30 Kettlebell Swings (35/20lb.)
30 Power Cleans (65/45 lb)
30 Box Jumps (20/14’ in)
Baseline:
Partner “Wittman”
7 Rounds For Time
30 Kettlebell Swings (20/15lb.)
30 Power Cleans (45/30 lb)
30 Box Jumps (8/4 in)
Dumbbell Bent Row
3×12
+
Close Grip Push Up
3x max (-1)
Rest as needed between supersets.
