WARM-UP:
4 min. AMROIRAP by 2’s -
2-4-6-8-10, etc. x High Hurdle Lateral Hop/ Step Over (R and L = 1)
2-4-6-8-10, etc. x Weightless OH Squat
2-4-6-8-10, etc. x Plank + Wide Flat-Foot Hop-In (prep for burpees)
1A) face your partner on opp. sides of room; “count your total lengths”
5 min. AMRAP
P1: OH Lunge there/ back
P2: Push Press until P1 makes it back
switch, repeat
1B) how many lengths of the room did the two of you complete?
-that # = # of Partner Pound Push-Up Burpees you have to complete (3 push-ups/ rep) together
2A) face your partner on opp. sides of room; “count your total lengths”
5 min. AMRAP
P1: Plank Glide Fwd. there/ Bkwd. back
P2: Lateral Hops thru DBs until P1 makes it back
switch, repeat
2B) how many lengths of the room did the two of you complete?
-that # = # of Gliding DB Burpees you have to ea. complete
3A) face your partner on opp. sides of room; “count your total lengths”
5 min. AMRAP
P1: Side-Hopping DB Swing there/ back
P2: Single-Arm DB Snatch until P1 makes it back (switch arms when partner switches direction)
switch, repeat
3B) how many lengths of the room did the two of you complete?
-the total # of lengths you did = # of Man Makers you have to ea. complete
4A) face your partner on opp. sides of room; “count your total lengths”
5 min. AMRAP
P1: 4 lengths x Weighted Shuttle Sprint (w/ 1 DB centered @ chest)
P2: Alt. Single-Arm DB Sotts Press until P1 finishes 4 lengths
switch, repeat
4B) how many lengths of the room did the two of you run?
-subtract total # lengths of run completed by both of you from 100; do that many burpee-lateral hop over your partner
(P1: burpee-lateral hop R over P2 (P2 in plank), then burpee-lateral hop L over P2 again, then switch)
(P1: burpee-lateral hop R over P2 (P2 in plank), then burpee-lateral hop L over P2 again, then switch)
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