Total Strength - "Five Minute Partner Switch-Offs"

Equipment: Partner, Heavy Dumbbells (DBs)/ person, shared Mat, shared Kettlebell (KB), shared Med Ball (MB)

WARM-UP:

2 Rounds - (1 person uses KB, other uses MB, may switch @ end of round 1)

*30 sec. x KB/ MB Halo (alt. clockwise and counterclockwise)

*30 sec. x KB/ MB Goblet Squat

*30 sec. x KB/ MB Side-to-Side Low Lunge (KB bottom-up and @ chest)

1) PARTNER AMRAP+:

5 min. AMRAP -

*P1: 5 x (Jumping) Thruster

*P2: Side-Stepping Plank until partner finishes (1 step R, 1 step L back and forth)

-switch

-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

PARTNER AMRAP+:

5 min. AMRAP - 

*P1: 3 ea. x Single-Leg Squat-Thrust-DB Deadlift

*P2: alt. Lunge Jump (challenge: DBs in front rack) until partner finishes 

-switch

-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

PARTNER AMRAP+:

5 min. AMRAP - 

*P1: 10 (5 ea. arm) x Single-Arm OH KB alt. Lunge (yell out arms switch)

*P2: Single-Arm DB Plank Row w/ Other Hand atop MB (switch arms when partner switches arms)

-switch

-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

PARTNER AMRAP+:

5 min. AMRAP -

*P1: 5 x Star Jump

*P2: Plank Jack until partner finishes (challenge: both hands AND feet jack)

-switch

-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

PARTNER AMRAP+:

5 min. AMRAP -

*P1: 10 x Double-Arm DB Snatch (finish in X-position)

*P2: MB Squeeze Supine Leg Drops until partner finishes

-switch

-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups

PARTNER AMRAP+:

5 min. AMRAP -

*P1: 5 x MB Russian Twist to Upward Toss

*P2: Bent-Over DB Row until partner finishes

-switch

-Upon Immediate Completion of AMRAP: 1 min. x Partner High-Five Push-Ups