Partner Friday

This has been a very productive week. The Extra Training on our Comp Team page is coming along great. If you are interested in joining in, just let us know.

Warm up:
Line drills
Partner Med ball warm up

10 sets: while back to back with a partner
1. Ball is passed under
2. Ball is passed back over
3. Ball is passed to the left side
4. Ball is passed again to the side
5. Ball is passed over
6. Ball is passed under
7. Then drop the ball and both partners do a burpee

Strength

Three sets of:

45 seconds of Nose-to-Wall Handstand Hold

Rest 60-90 seconds

(for Scaled, use a box from a knee or piked position)

Then 

10 Wall Walks

(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down)

Metcon For time:

50 Calories of Rowing

50 HSPUs (1 abmat Rx, Level 2 - 2 or 3 abmats, Level 1 box or band)

50 Shoulder to Overhead 115/80, 95/65, 75/55

50 Burpees Over the Rower

50 Back Squats (same weight)

50 Calories of Rowing