“Death by ....”
WARM-UP:
1/2 Tabata: 20 sec. Air Squat/ 10 sec. Hold Bottom of Squat
1/2 Tabata: 20 sec. Hold Bottom of Push-Up/ 10 sec. Hold Plank
ALTERNATING PARTNER COUNT-UP SHUTTLE RUN:
4 min. Time Limit:
Partner 1: Run 1x 10m there/ 10m back, then P2: Run 1x 10m there/ 10m back
P1: Run 2x 10m there/ 10m back, then P2: Run 2x 10m there/ 10m back
...count up by 1 rep each round until run out of time
ALTERNATING PARTNER COUNT-UP GLIDE/ PUSH-UP DRILL:
4 min. Time Limit:
*P1: Plank Glide 10m there - 2x Push-Up - Plank Glide 10m back, then P2 does same
*P1: Plank Glide 10m there - 4x Push-Up - Plank Glide 10m back, then P2 does same
...count up by 2 reps of push-ups each round until run out of time
“DEATH BY BURPEES”
*Minute 1 - 1x Burpee, rest remainder of minute
*Minute 2 - 2x Burpee, rest remainder of minute
...all the way until you can’t complete the assigned # of Burpees in that minute
-for the sake of time, start @ 8 Reps
ALTERNATING PARTNER COUNT-UP SHUTTLE RUN:
Partner 1: Run 1x 10m there/ 10m back, then P2: Run 1x 10m there/ 10m back
P1: Run 2x 10m there/ 10m back, then P2: Run 2x 10m there/ 10m back
...count up by 1 rep each round until @ 5x there/ back each partner
ALTERNATING PARTNER COUNT-UP GLIDE/ PUSH-UP DRILL:
*P1: Plank Glide 10m there - 2x Cross Body Push-Up - Plank Glide 10m back, then P2 does same
*P1: Plank Glide 10m there - 4x Cross-Body Push-Up - Plank Glide 10m back, then P2 does same
...count up by 2 reps of push-ups each round until @ 8x Cross-Body Push-Up each partner
“DEATH BY 5 SQUAT CLEANS”
*Minute 1 - 5 x Squat Clean, rest remainder of minute
*Minute 2 - 10 x Squat Clean, rest remainder of minute
*Minute 3 - 15 x Squat Clean, rest remainder of minute
...all the way until you can’t complete the assigned # of Squat Cleans in that minute
-for the sake of time, start @ 10 reps
ABS:
2 Rounds -
*30 sec. x Butterfly Upper-Body Lift/ Pulse
*30 sec. x Butterfly Lower-Body Lift/ Pulse
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