EQUIP (may share w/ partner): Rower, KB (c: 70/53, p: 53/35, f: 35/26), Bar (c: 135/95, p: 95/65, f: 65/45), Pull-Up Bar
WARM-UP:
*Active Stretch, then:
*400m Run
*Shoulder Plank Series + 10 x Push-Up
*10 x Good Morning (unloaded/ lightly loaded bar)
*”Sally-Up, Sally-Down:” Evil Wheel
*5 ea. x Power Clean, Front Squat, Shoulder-2-Overhead + 20 sec. x OH BB Hold
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COMPLETE FOR TIME (2 Person Team) -
(One works while one “rests”)
-non-working partner Holds Plank
Partner 1: 500m Row
Partner 2: 500m Row
P1: 400m Row
P2: 400m Row
P1: 300m Row
P2: 300m Row
P1: 200m Row
P2: 200m Row
P1: 100m Row
P2: 100m Row
-no rest-
-non-working partner Holds the Bottom of a Squat
P1: 40 KB Swing (c: 70/53, p: 53/35, f: 35/26)
P2: 40 KBS
P1: 30 KBS
P2: 30 KBS
P1: 20 KBS
P2: 20 KBS
P1: 10 KBS
P2: 10 KBS
-no rest-
-non-working partner Holds Barbell OH (135/95)(95/65)(65/45)
P1: 30 Chin-Up
P2: 30 Chin-Up
P1: 20 Chin-Up
P2: 20 Chin-Up
P1: 10 Chin-Up
P2: 10 Chin-Up
-no rest-
-non-working partner Holds Hollow Body
P1: 20 Thruster (135/95)(95/65)(65/45)
P2: 20 Thruster
P1: 10 Thruster
P2: 10 Thruster
-no rest-
-non-working partner Holds Handstand vs. Wall
P1: 10 Curtis P (135/95)(95/65)(65/45)
P2: 10 Curtis P
*NOTE: If partner breaks any of the holds, working partner must stop chipping through reps. Working partner may not begin chipping away at reps again until non-working partner is holding his/ her position.
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