Partner Work @ S3 Conditioning

“PARTNER PANDEMONIUM”

WARM-UP:

*Dynamic Stretch

*Metabolic Warm-Up:

3 Rounds of Decreasing Distance/ Reps:

*400m-300m-200m-100m Run

*4-3-2-1 lengths x DB Side Plank Walk (across length of room (~10m))

SET #1A:

3 Rounds -

P1 (pace-setter): 30-20-10 x Box Jump

P2: Wall Ball until P1 done

-switch!

SET #1B:

5 min. AMRAP -

P1 (pace-setter): 5 ea. x DB Overhead Lunge in place

P2: DB Push-Up + 2 Steps Plank Walk (alt. direction of plank walk ea. rep) until P1 done

-switch!

SET #2A:

3 Rounds -

P1 (pace-setter): 30-20-10 x Handstand + Lateral Arm Raises (mod: decline/ 180 plank)

P2: Med Ball Clean (mod: MB deadlift to front squat)

-switch!

SET #2B:

5 min. AMRAP -

P1 (pace-setter): 10 x (Jumping) Thruster

P2: Pull-Up (mod: jumping pull-up OR use your band from resisted sprints) until P1 done

-switch! 

SET #3A:

P1 (pace-setter): 30-20-10 (15-20-5 ea. leg) x Pistol (Single-Leg Squat)

P2: DB Double-Arm Snatch (finish in X-position) until P1 done

-switch!