A strength and cardio mix, where partners alternate working while the other rests. This is not split up round by round, the work can be broken up within the dumbbells or the row however your partnership decides. The increasing rep scheme adds a progressive challenge.
600m Row as a pair, swap each 100m
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10 Walking lunge with overhead reach
10 Cossack slide (5 each side)
5 Air Squat
10 Scap push up
10 Thread the needle (5 each side) ( https://www.youtube.com/shorts/ds3umIYJDrE )
5 Push up
2 rounds
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Specific movement prep
RXConditioning:
Partner AMRAP with increasing reps
Time: 22 minutes
Round 1:
10 Dumbbell Push Press (35/25 lbs)
10 Dumbbell Front Squats
200/150m Row (each)
Round 2:
15 Dumbbell Push Press
15 Dumbbell Front Squats
200/150m Row (each)
Round 3:
20 Dumbbell Push Press
20 Dumbbell Front Squats
200/150m Row (each)
Etc.: Continue increasing by 5 reps each round until time is up.
Intermediate and Baseline: Both decrease in load based on partners capacity. Goal is to start with a weight that allows for athletes to easily go 10 unbroken.
Lateral bridge raise
3×10-15 reps each side, rest as needed.
