WARMUP
AMRAP x 5 MINUTES
20 Mountain Climbers
5 KB Deadlifts (Athlete Choice)*
5 Russian KB Swings
10 KB Goblet Squats
5 Russian KB Swings
5 KB Deadlifts
*KB should be light enough to perform the whole complex unbroken each round!
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
Team Run 2 Miles**
90 Back Squats (Team Choice)***
90 KB Swing (53/35)
90 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order
**All running must be completed together (1 mile each)
***One partner works while the other rests (except for run)
****Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh
(Score is Time)
COOL DOWN
FOR RECOVERY
5:00 Slow Walk, Bike, or Row*
*Nasal Breathing Only
(No Measure)
Share this page