Buy in and Buy out! Don’t worry folks today is a partner workout as usual, but a bit of a different flavor. We knock out some nasty conditioning to open and close this “Relay” around a fun and traditional couplet of Overhead squats and toes to bar. Pick a weight for overhead squats that allow you to attack overhead squats unbroken but with a challenge, the set up of the workout is so that a partner completes a full round while the other has complete rest.
As a team:
Row 500 (1 person working at at time, total distance)
Run 400 (together)
____
3 Inch worm
5 PVC pass through
6 overhead Walking lunge
8 overhead squats
2 rounds
_______
5:00 AMRAP
7 Push Up
7 KB Swing (light load)
7 Goblet Squat
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RXConditioning:
“Relay”
300m Row
X 4 (each teammate must row a full 300/250m before next partner can begin and each partner row the distance 4 times.)
Into:
15 Overhead Squat (95/65lb.)
15 Toes to bar
6 rounds (each partner will execute 3 rounds, tagging off after 1 round is fully complete)
Into:
20 x 100m Runs
(10 each, partners tag off after each 100m Run (50m out and 50m back)
For time.
Intermediate:
“Relay”
300m Row
X 4 (each teammate must row a full 300/250m before next partner can begin and each partner row the distance 4 times.)
Into:
15 Overhead Squat (75/55lb.)
15 Toes to bar/ Hanging leg raise
6 rounds (each partner will execute 3 rounds, tagging off after 1 round is fully complete)
Into:
20 x 100m Runs
(10 each, partners tag off after each 100m Run (50m out and 50m back)
For time.
Baseline:
“Relay”
300m Row
X 4 (each teammate must row a full 300/250m before next partner can begin and each partner row the distance 4 times.)
Into:
15 Overhead Squat (45/35lb.)
10 Hanging leg raise
4 rounds (each partner will execute 2 rounds, tagging off after 1 round is fully complete)
Into:
10 x 100m Runs
(5 each, partners tag off after each 100m Run (50m out and 50m back)
For time.
