Partner Warm-up
Partner Band Runs
Band Bear Crawls
Band Lunges
Wheelbarrows
Sideways wheelbarrows
Partner Abs
-Leg tosses
-Pike hold with med ball toss
-Plank hold with plate loading
Partner WOD
3 Rounds
60/50 Calorie Row
30 Clean and Jerks (135,95)
40/30 Calorie Bike
Partition the reps between partners however you choose.
Level 2- 20 Clean and Jerks (115,75)
Level 1- 15 Clean and Jerks, (95,55)
RUNNING SUBS- Row- 800M Run (4×200) Bike 600m Sandbag Carry (200-200-100-100)
Extra Work
5:00 EMOM
:30 Negative HSPU
*ADV Deficit
Right Into
10:00 AMRAP
15 Strict HSPU
100’ Sled Push (4/3 Plates)
Scale HSPU so they take 1-2 Minutes Max