EQUIPMENT: 2 Kettlebells (0.75 pood each), Barbell (85/65)(later: 95/75), Rower
WARM-UP:
*Dynamic Warm-Up/ Active Stretch, then:
2 Rounds alt. w/ Partner -
*P1: 200m Row
*P2: Light Kettlebell Swing (0.75)
-switch, repeat!
-ea. person rows 2x and KB swings 2x
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SET #1:
A) 2 Rounds -
*8 x 2KB Squat Cleaning Burpee (2KB Push-Up + 2KB Squat Clean + Press)
*8 x 2KB Behind-the-Neck Thruster
*8 x 2KB Bent-Over Row
*8 x 2KB Bottoms-Up Bicep Curl
B) 2 Rounds alt. w/ Partner -
*P1: 400m Row
*P2: Thruster (85/65) (every DROPPED BAR = 2 x Bar-Facing Burpee)
-switch, repeat!
-then:
*P1: 400m Run
*P2: Thruster (85/65) (every DROPPED BAR = 2 x Bar-Facing Burpee)
-switch, repeat!
-then:
-At End of Set: total up # of bar drops you had as a team throughout the entire set; multiply it by 2; then, each partner does that many Bar-Facing Burpees
SET #2:
A) 3 Rounds -
*6 x 2KB Cleaning Burpee
*6 x 2KB Behind-the-Neck Thruster
*6 x 2KB Bent-Over Row
*6 x 2KB Bottoms-Up Bicep Curl
B) 2 Rounds alt. w/ Partner -
*P1: 400m Row
*P2: Power Clean + Jerk (95/75) (every DROPPED BAR = 2 x Bar-Facing Burpee)
-switch, repeat!
-then:
*P1: 400m Run
*P2: Power Clean + Jerk (95/75) (every DROPPED BAR = 2 x Bar-Facing Burpee)
-switch, repeat!
-then:
-At End of Set: total up # of bar drops you had as a team throughout the entire set; multiply it by 2; then, each partner does that many Bar-Facing Burpees
SET #3:
A) 4 Rounds -
*4 x 2KB Cleaning Burpee
*4 x 2KB Behind-the-Neck Thruster
*4 x 2KB Bent-Over Row
*4 x 2KB Bottoms-Up Bicep Curl
B) 2 Rounds alt. w/ Partner -
*P1: 400m Row
*P2: Overhead Squat (85/65) (every DROPPED BAR = 2 x Bar-Facing Burpee)
-switch, repeat!
-then:
*P1: 400m Run
*P2: Overhead Squat (85/65) (every DROPPED BAR = 2 x Bar-Facing Burpee)
-switch, repeat!
-then:
-At End of Set: total up # of bar drops you had as a team throughout the entire set; multiply it by 2; then, each partner does that many Bar-Facing Burpees
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