Partner Friday

Here is an Adler Special

Group warm up
line drills

Strength
15 minutes to find a 1RM Bench press

Partner Metcon (30 minute cap
1 works while the other partner holds
50 Thrusters - partner holds Front rack with 2nd bar
40 backsquats - partner holds the bottom of the air squat
30 HSPUs - partner hangs from the bar
20 Pullups - partner holds push up plank position
10 pistols - partner holds a handstand
20 Pullups - partner holds push up plank position

30 HSPUs - partner hangs from the bar

40 backsquats - partner holds the bottom of the air squat

50 Thrusters - partner holds Front rack with 2nd bar

level 3 - 95/65
level 2 - 65/45
level 1 - 45/35
*Coaches will demo scaled pistol options