Wednesday, August 17, 2016

Partner Friday

Group warm up - in your partner pairs
3 rounds for time
10 over the bar medball tosses
12 med ball toss situps
14 high 5 pushups

Every 2 minutes for 10 minutes
5 back squats (trade off with  your partner every min)
Start at 60% of max and try to increase the load each set

Partner Metcon: 20 min Cap
60 Box jump overs
50 Hang Power Cleans 135/95
40 Shoulder to OH 135/95
30 HSPUs
20 candlestick getups with plate 25/15
30 Meter sprint Relay to the 2nd fire line

*The score is how many sprints are done before the 20 min time cap
*only 1 person working at a time
*each athlete must work for 1 minute at a time alternating with the other athlete every min

No comments: