Today’s workout is an accumulation of work between 2 partners. The work is to be done in a chipper style format from top to bottom; however, there are 30 med ball Russian twists that must be finished every 2:00 including starting the workout! The loads should be relatively light for the pairing from the start and the time cap for this is 30:00, it will involve a high heart rate and constant moving throughout!
1:00 Bike, row, or ski
1:00 AMRAP 10 jumping jack + 10 seal jack
3 rounds
_________
3 inch worm
6 scorpion
3 hip down push up
6 walking lunge
3 rounds
__________
5 empty barbell deadlift
5 push up
5 burpee
3 rounds, building barbell loading to workout weight as you go through each round.
RXConditioning
150 Deadlift (135/95lb.)
150 Push Up
150 Walking Lunge
150 Burpee
E2MOM including 0:00 teams must do 30 med ball Russian twists (20/14lb.)
*These can be done by 1 person each interval or split between the 2. The resting partner cannot continue back into the prescribed work until the 30 twists are completed!
30:00 time cap.
Intermediate
100 Deadlift (95/65lb.)
100 Push Up (kneeling or banded)
100 Walking Lunge
100 Burpee
E2MOM including 0:00 teams must do 20 med ball Russian twists (20/14lb.)
*These can be done by 1 person each interval or split between the 2. The resting partner cannot continue back into the prescribed work until the 20 twists are completed!
30:00 time cap.
Baseline
80 1 KB Deadlift (35/20lb.)
80 Push Up (kneeling wall)
80 Walking Lunge
40 Burpee
E2MOM including 0:00 teams must do 20 med ball Russian twists (6/4lb.)
*These can be done by 1 person each interval or split between the 2. The resting partner cannot continue back into the prescribed work until the 20 twists are completed!
30:00 time cap.
3:00 bike, row or walk outside!
