General: 10:00
6 Rounds of Rowling (– YouTube)
Between each round partners must:
5 scap push up
6 curtsy lunge
4 scorpion
_________
Specific: 12:00
10 Walking lunge
3x 6 Walking lunge with DB’s at front rack (finding workout weight)
________
5 kneeling push up
5 push up
3-5 push up on DB’s (find scale option)
________
3 hip down push up
4 hip down push up + pike up
4 hip down push up + pike up+ lunge step (teach stepping out of burpee)
4 Burpee
4 Deadlift (DB’s)
4 Burpee Deadlift
RXConditioning: (30:00)
10 Rounds each (with a Partner) for Time: (20 total rounds)
25 foot Dumbbell Front-Rack Walking Lunge Steps (alternating) (2×50/35 lb)
7 Dumbbell Deficit Push-Ups
4 Dumbbell Burpee Deadlifts
*Alternate each round with partner!
Goal time: 20:00
Time cap: 30:00
Intermediate
10 Rounds (with a Partner) for Time:
25 foot Dumbbell Front-Rack Walking Lunge Steps (alternating) (2×35/20 lb)
7 Dumbbell Deficit Push-Ups
4 Dumbbell Burpee Deadlifts
*Alternate each round with partner!
Baseline
5 Rounds (with a Partner) for Time:
25 foot Walking Lunge Steps (alternating)
7 Kneeling Push-Ups
4 Burpee
*Alternate each round with partner!
(5:00)
:30 scorpion stretch each side on the ground
+
1:00 pigeon each leg
Partner style: this is a you go, I go workout for 20 total rounds or 10 rounds each person. The goal is to scale so that the work is approximately done in under 1:00 before handing the workload to the partner. If done alone, you can attack in a 10 round 1:1 work to rest ratio approach. This means that if you took 1:00 to do a round you simply rest 1:00 then hit it again until you finish 10 rounds!