General Warm Up (5-12)
3 rounds:
1:00 Calorie Bike
1:00 Shuttle Runs
Specific Warm Up (12-23)
Farmer Carry/DL:
10 Right Arm Deadlift + 50′ Right Arm Farmer Carry
10 Left Arm Deadlift + 50′ Left Arm Farmer Carry
10 Double DB Deadlift + 50′ Dual Farmer Carry
*Single arm lighter load, double arm workout load
5 Abmat Situps + 15 Mountain Climbers
RXConditioning (23-43)
30 Mountain Climber
25ft. Farmer carry (50/35lb.)
15 DB Deadlift (50/35lb.)
25ft. Farmer carry (50/35lb.)
15 Sit up
10 rounds for time
*you go, I go format. Each athlete completes 5 rounds total.
Intermediate: 35/20b., 10 Sit up
Baseline: 20 Mountain climber, 15/10lb. DB/KB, 5 Sit up
(45-60)
Partner up, You go, I go format
150 Banded Tricep Extensions (switch every 15)
150 Banded Pull Aparts (switch every 15)
150 Banded Curls (switch every 15)
(0-5)
Today we partner up for fixed “you go, I go” 10 rounder! We are utilizing DB’s and floor space to get a lot of work done. The goal is to have space for you to hit mountain climbers behind the DB’s, grab them to pick them up to carry 25ft, turn around, do your 15 DB deadlifts (or KB), carry DB’s back to the start position and hit a quick 15 sit ups prior to handing off the work to your partner. We should feel as though the work is done pretty quickly. If you look at this load or rep scheme and wonder if you can do it unbroken, then scale back. Our intent today is speed and intensity as you will get complete rest while your partner takes over! If you choose to take this workout on alone, then simply rest 1:1 to your own time outputs.