Today we are feeling the burn! At both stations we are going to accumulate lower body fatigue, the only real break for the lower body today will take place at the V up which will lead to a high number reps and lead to overall slowing! The partner on the erg is the one that dictates when rotations will happen they must hit the 20/15 cal mark before they tap out their partner!
30 jumping jacks
5 Inch worm
10 Step ups
10 light suitcase deadlift (each side)
10 hollow rock
3 rounds for quality
RXConditioning:
Partner 1:
15 Deadlift (165/115 lb.)
20 Goblet Box step up (35/20lb.)
30 V Up
Partner 2:
20/15 Cal Bike or Row
20:00 AMRAP
P1: will go through the prescribed work AMRAP style and keep working through as much as they can until partner 2 completes the prescribed amount of calories! Then they will switch roles. The partner off the erg will always pick up where their teammate left off! The score is total rounds and reps the team accumulates together on the AMRAP.
3×10
Lateral bridge rotation
Video link: https://www.youtube.com/watch?v=JlU7Dndj_VU
*You can use a DB.
