Partner Workout ( You Go, I Go)

30 minutes RUNNING CLOCK
In 8 mins Complete :
10 wall walks
20 burpee Pull up
40 wall ball @9/6kg
80 Double under
Remaining time is rest!

In 10 mins complete :
10 DB Man maker @2x20/12,5kg
20 t2b
40 cal row
80 air squat
Remaining time is rest!

In 12 mins complete
10 rope climb
20 dumbell TGU @20/12,5kg
40 push up
80 medball clean @9/6kg

Remaining time is rest!!!

Vuorotellen kyykyt ja penkki 5x5

With pair YGIG:
AMRAP 40
80cal row
80m wheel barrow
80 box step overs
80m DKB farmers carry
80 DDB push press
80m DDB walking lunges
80 plate sit up
80m shuttle run

Weighted reverse plank on bench

3min total time

*you can split the time

Vuorotellen penkki ja kyykyt 5x5 kumpaakin 2min tauolla liikkeiden välissä

5 x 12

Go every 3:00

Sit-ups

AMRAP 14 IGYG

10 Weighted Box Step Ups 24"/20" DB 22,5/15kg
8/6 Calories Row
8 Front Squats 50/35kg

Full round then Change

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10 Alt. 90-90 Hip Rotations
10 Alt. Scorpions
1:00 Rebound Pose
-Rest as Needed b/t Sets-

30s on - 30s off for 4 rds:
a) HSPU practice (wall supported HS / tripod HS, negative HSPU, feet on box HSPU...)
b) kipping K2E / T2B practice
c) (feet elevated) skin the cat
d) DU / cross-over practice