Partner 1: 1:00 Row or Bike
Partner 2: AMRAP 10 jumping jack + 2 inch worm +4 Spiderman (2 each side)
3 rounds
___________
5 scap pull up
4 walking lunge
3 air squat
3 rounds
RXConditioning:
10:00 AMRAP
10 lunge jump
10 pull up
10 medball sit up toss (at wall)
You go, I go.
Rest 3:00
10:00 AMRAP
10 KB Swing (53/35lb.)
10 Head Cutters (Single KB Thruster) (53/35lb.)
10 No push up burpee
You go, I go.
Intermediate:
10:00 AMRAP
10 step back lunge
10 banded pull up
10 medball sit up toss (at wall)
You go, I go.
Rest 3:00
10:00 AMRAP
10 KB Swing (35/20lb.)
10 head Cutters (Single KB Thruster) (35/20lb.)
10 no push up burpee
You go, I go.
Baseline:
10:00 AMRAP
8 step back lunge
8 Ring row
8 Medball sit up toss (at wall)
You go, I go.
Rest 3:00
10:00 AMRAP
8 KB Swing (20/15lb.)
8 Head Cutters (Single KB Thruster) (20/15lb.)
8 No push up burpee
You go, I go.
Wall sit to the last athlete standing
Today is a combo of you go and I go workouts. There are 2 parts and each should be scaled so that each partner perceives the completion of their work as close to taking a minute or less. The intervals should be intense and scaled to things that allow steady moving and little stopping or pausing.