Teamwork Total-Ups (S3 Conditioning)

EQUIPMENT: Partner, Set of Heavy DBs per person, shared Slam Ball (20 lb.), shared set of Low Rings, Pull-Up Bar

WARM-UP:

3 Rounds -

*5 x Inchworm Out - Push-Up - Inchworm In

*10 x TeePee Air Squat

*100m Run

SET #1:

A) 5 min. AMRAP (traveling 10m there/ back) -

*P1: DB OH Walking Lunge there/ back

*P2: DB Thruster on end line until P1 returns

-switch, repeat!

-count total lengths completed by your team

B) Total # Lengths of Walking Lunge from above = # Wall Walk Burpees you each person must complete 

C) Total # Lengths of Walking Lunge from above = # Partner Slam Ball Chase Down-Carry Backs you must each complete (ex. P1 throws all reps in a row for P2, then P2 throws all reps in a row for P1)

SET #2:

A) 5 min. AMRAP (traveling 10m there/ back) -

*P1: DB Bear Crawl Fwd. there/ Bkwd. back

*P2: DB Squat Clean on end line until P1 returns

-switch, repeat!

-count total Squat Cleans completed by your team

B) Total # Squat Cleans from above = # Ring Burpees (mod: on knees OR parallettes) you must complete as a team (divide the work b/w the two of you; one works while the other rests)

C) Same # as in 1C above = # Partner Slam Ball Chase Down-Carry Backs you must each complete 

SET #3:

A) 5 min. AMRAP (traveling 10m there/ back) -

*P1: Slam Ball Goblet Squat Jump there/ Run back

*P2: Hollow Body Hold on end line until P1 returns

-switch, repeat!

-count total lengths of Goblet Sq. Jump completed by your team

B) Total # Lengths of Goblet Sq. Jump from above = # Burpee + T2B you must each complete 

C) Same # as in 1C above = # Partner Slam Ball Chase Down-Carry Backs you must each complete