Today is a 1:1 work to rest, you go then I go partner style workout. It has Cindy style similarities with time domain and movement pairings. The goal is to scale the load and difficulty of body weight movements so you can go though 1 full round unbroken each time, quickly getting your partner back to work.
500m Row or 30/25 Cal Bike
__________
5 Air Squat
4 Alternating Lunge (2 each side)
5 Scap push up
5 Scap pull up
5 KB Deadlift (light, between legs)
3 rounds
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3 Medball front Squat
3 Wallball
3 Push up
3 KB Deadlift (workout weight)
3 KB Swing
3 rounds
RXConditioning:
10 Push Up
10 KB Swing (53/35lb.)
10 Wallball (20/14lb.) (10/9ft.)
20:00 AMRAP
Intermediate:
10 Kneeling Push Up
10 KB Swing (35/20lb.)
10 Wallball (14/10lb.) (10/9ft.)
20:00 AMRAP
Baseline:
10 Wall Push Up
10 KB Swing (20/15lb.)
10 Wallball (6/4lb.) (custom height)
20:00 AMRAP
You go, I go round for round for max reps.
3×12 Lateral side bend each side (DB or KB)
