Partner-Up!!! (S3 Conditioning)

“REST IS A RELATIVE TERM”

partner day: x# of reps to split b/w the two of you (rest = hold isometric position)

WARM-UP:

A) 

*200m Run

*200m Partner Pass Back-n-Forth Slam Ball Run

B) Quick Active Stretch In Place

SET #1:

alternate which partner works/ rests every 10 reps

100 partner reps x Air Squat

*rest = Hold Bottom of Wall Squat (arms OH, hands/toes/knees/chest vs. wall)

*400m Partner Pass Back-n-Forth Slam Ball Run 

SET #2:

alternate which partner works/ rests every 10 reps

*100 partner reps x Ring Push-Up (mod: parallette push-up)

*rest = Hold Plank

*400m Partner Pass Back-n-Forth Slam Ball Run 

SET #3:

alternate which partner works/ rests every 5 reps

*80 partner reps x alt. Barbell Front Lunge

*rest = Hold Bottom of Lunge (switch legs ea. round)(i.e. 5 x Front Lunge R, switch partners, Hold R Lunge, switch partners, 5 x Front Lunge L, etc.)

*400m Partner Pass Back-n-Forth Slam Ball Run 

SET #4:

alternate which partner works/ rests every 5 reps

*60 partner reps x Sumo Deadlift High Pull (barbell)

*rest = Goddess Hold w/ Light DBs (sumo squat hold, DB in ea. hand, arms in field goal position)(see photo at top of posting; add weights)

*400m Partner Pass Back-n-Forth Slam Ball Run 

SET #5:

alternate which partner works/ rests every 5 reps

*40 partner reps x Slam Ball Butterfly Sit-Up

*rest = Hollow Body Hold