The Goodbye Workout (My Last Wed 5:30pm Total Strength Extreme Class)

"Mini Partner WODs"

SHARED Equip w/ a Partner: Heavy Dumbbells (DBs), 1 Extra Heavy DB, High Bench, Mat

WARM-UP: (Repeat of Saturday’s Warm-Up from Harris AC)

-one person works, while the other one “rests”

*alt. Partner Count-Up 1 to 8 by 1s: Air Squat (Rest = Hold Bottom of Squat)

*alt. Partner Count-Up 1 to 8 by 1s: Push-Up (Rest = Hold Plank)

PARTNER WOD #1:

-shared assignment: complete 100 x DB Thruster (you rest while your partner works)

-BUT, every time you drop the DBs and switch, MUST complete 5 x Burpee

-be strategic by setting a work/ rest plan, i.e. switch partners every 10 Thrusters

PARTNER WOD #2:

6 min. AMRAP -

*P1 (pace-setter): 20 x DB Swing (Extra Heavy DB)

*P2: Plank Row R/L - Hop In/Out

-switch!

PARTNER WOD #3:

6 min. AMRAP -

*P1 (pace-setter): 15 x Star Jump

*P2: Alt. Single-Leg Stiff Leg DLHP (See-Saw High Pull) (mod: double-leg)

-switch!

PARTNER WOD #4:

6 min. AMRAP -

*P1 (pace-setter): 5 x Decline Push-Up - Walk In - 90 Hip Crease Push-Up (mod: just hold hip crease plank w/o p-up)(toes on one skinny end of bench)

*P2: Squat-Touch-Lateral Hop over Bench (hop over other end of bench away from partner)(mod: phantom hop bench)

-switch!

PARTNER WOD #5: (lower bench to 2 risers ea. side)

6 min. AMRAP -

*P1 (pace-setter): 5 ea. leg x 1 XHvy. DB OH Lunge-Drive Up (mod: hold DB @ chest)

*P2: Weighted Squat-Thrust-Stand (challenge: Single-Leg, switch ea. rep)(hvy.DBs)

-switch!

ABS:

3 Rounds -

*30 sec. x Upper Body Pulse

*30 sec. x Hollow Body Hold + Double Leg Lift Pulse