WARM UP
PARTNER WARM-UP*
P1: Row (22-24SPM)
P2: 1 ROUND
8 Kang Squats
8/8 Single Leg Glute Bridge-Ups
8 Scap Push-Ups
8 Push-Ups
Into…
P1: Row (24-26+SPM)
P2: 1 ROUND
8 Barbell RDLs
8 Up-Downs
8 Barbell Deadlifts
8 Burpees
*P2 will complete a round while P1 rows. Then switch.
NAUGHTY OR NICE
IN TEAMS OF 2…
EMOM x 32 MINUTES*
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Max Burpees
MIN 3 – Max Team Deadlifts (Athlete Choice)**
MIN 4 – Rest
*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.
**Weight Options…
135/95
185/135
225/155
Heavier as Needed
(Score is Total Reps)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN1 – 5/5 Sciatic Nerve Floss
MIN 2 – 10 Alt. 90-90 Hip Rotations
MIN 3 – 5/5 Groiners w/Twist
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.
(No Measure)