"Death by Death by Death"

EQUIP: Partner (no shared equip.), DB’s (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s), Bar (95/65), Pull-Up Bar

WARM-UP:

*Active Stretch

*400m Run

*Shoulder Plank Series

*10 x Hand Release Push-Up

*20 x Prisoner Squat

PARTNER DRILL:

3 Rounds -

*P1: 200m Run

*P2: L-Sit Hold (atop DB’s) for duration that P1 runs (sub: elevated buns only)

-As Soon As P1 Returns: P1 & P2 must do an equal # of Man Makers for the # of times P2 broke from the L-Sit (Man Maker cap = 5 reps per person ea. 1/2 round)

*P2: 200m Run

*P1: L-Sit Hold (atop DB’s) for duration that P2 runs

-As Soon As P2 Returns: P1 & P2 must do an equal # of Man Makers for the # of times P1 broke from the L-Sit (Man Maker cap = 5 reps per person ea. 1/2 round)

11 Minute MINI-DEATH BY #1:

*Complete Minutes 5 through 15 of “Death by Pull-Ups” 

(5 reps in 1st minute, 6 reps in 2nd min., 7 reps in 3rd min....15 reps in 10th min.)

-To modify: complete Minutes 1 through 10, instead

-If you get to a point where you cannot complete the assigned # of reps, finish out the assignment with the last # of successfully completed reps for the remaining minutes (i.e. if you completed 10 successfully, but couldn’t do 11, keep doing 10 reps each minute on the minute until time is called)

11 Minute MINI-DEATH BY #2:

*Complete Minutes 5 through 15 of “Death by Thrusters (95/65)”

-Same rules apply (see Mini-Death By #1)

11 Minute MINI-DEATH BY #1:

*Complete Minutes 5 through 15 of “Death by Burpees” 

-Same rules apply (see Mini-Death By #1)