line warm up
empty bar warm up
15 min shoulder mobility
Partner Metcon
in teams of 2 (20 min cap)
1. Partner 1 holds a deadlift hold 95/65 while partner 2 does 15 toes to bar
once complete, switch and repeat
after both partners have done the 15 toes to bar, then complete 50 floor sweepers as a team 95/65
2. Partner 1 holds a deadlift hold 115/85 while partner 2 does 15 HSPUs
once complete, switch and repeat
after both partners have done the 15 HSPUs, then complete 50 SDHPs as a team 115/85
3. Partner 1 holds a deadlift hold 135/95 while partner 2 does 15 burpees
once complete, switch and repeat
after both partners have done the 15 burpees, then complete 50 back squats as a team 135/95
4. Partner 1 holds a deadlift hold 185/135 while partner 2 does 15 mountain climbers (left and Right =1)
once complete, switch and repeat
after both partners have done the 15 mountain clinbers, then complete 50 deadlifts as a team 185/135
*on the bar movements, only one person working at a time
*during the deadlift holds, the second team member can not do work unless the first partner has the bar in a deadlift hold
*adjust weight accordingly making sure to have 4 levels of weight increase
*level 2 75/55, 95/65, 115/85, 135/95
*level 1 55/35, 75/55, 95/65, 115/85
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