Partner core work:
P1- 20 HKR
P2 -holds plank
P1 – 20 Alt V up
P2 – Hangs from bar
P1 – 20 mountain climbers
P2 – Holds V sit
30 min clock
P1 runs 200m with med ball
P2 AMRAP thrusters – empty bar
P1 skips 150
P2 Slamball over the shoulder
P1 runs 200 with med ball
P2 AMRAP ring rows/pullups
P1 Skips 150
P2 AMRAP wallballs
Go back to start and switch rolls
20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad
Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on
Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips 12 min ascending3 front squats3 jumping pull ups6/69/912/12
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