Uneven Partner Pace-Setter Workout
EQUIP: partner, 1 medium DB, 1 heavy DB, bench/ box, mat, jump rope
WARM-UP (on your own):
Modified “Cindy” -
40-30-20-10 x
*High-Knee Jump Rope (R and L = 1) OR Double-Unders
*alternating Single-Leg Pike-Up (R and L = 2)
MAIN SET - PARTNER PACE-SETTER WORKOUT: (may have a group of 3 if needed)
#1A: 7 min. AMRAP
P1: 30 x Decline Plank Jack (feet up/ off bench)(may lower bench height (2-4 risers ea. side)
P2: Uneven Thruster (switch weights ea. 5 reps; continue until P1 returns)
-switch!
#1B: Partner Count-Up (take turns working/ resting)
2-4-6-8-10 x OH Squat-Tuck Jump-OH Squat (w/ Taut Rope)(mod: OH squat (2x reps))
#2A: 7 min. AMRAP
P1: 30 x Plyo Switch-Step-Ups (R and L = 2)(mod: on floor)
P2: Uneven Double-Arm DB Snatch (switch weights ea. 4 reps; continue until P1 returns)
-switch!
#2B: Partner Count-Up
2-4-6-8-10 x Hand-Release Burpee (w/ hand clap OH)
#3A: 7 min. AMRAP
P1: 30 x Lateral Bench Hops (R and L = 2)(lower bench height (2-4 risers ea. side))
P2: Uneven DB Deadlift + Lateral Straight-Arm Raise (Around the World) (switch weights ea. 5 reps; continue until P1 returns)
-switch!
#3B: Partner Count-Up
2-4-6-8-10 x Burpee-Box Jump (mod: no push-up; step up to bench)
#4A: 4-7 min. AMRAP (depending upon time left in class)
P1: 20-30 x Buns-to-4-Risers Air Squat (option: Uneven Front Squat; switch @1/2) OR Uneven DB Sprint of Track
P2: DB Pike Push-Up - DB Inchworm Out - Push-Up - Inchworm In (switch weights ea. 3 reps; continue until P1 returns)
#4B: Partner Count-Up
2-4-6-8-10 x (DB) Tuck Roll to Jump (mod: no added weight, use hands, cross legs on up)
STRETCH
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