"Partner Thursday"

Daily Programming

Warm Up (EMOM For 9 Min):

  • Jump Rope
  • Arm Circles
  • Air Squats

Met-Con (Partner Workout):

18-15-12:

  • Russian KB Swings (53/35)
  • Lateral Box Overs (24"/20")
    * Partner holds Plank while other works *
    * Both partners do all reps *

18-15-12:

  • Weighted Sit Ups (35/15)
    * Partner holds Hollow Position while other works *
    * Both partners do all reps *

18-15-12:

  • Burpees
  • Goblet Squats (53/35)
    * Partner holds Wall Sit while other works *
    * Both partners do all reps *

Mobility (NFT):

  • Banded Hip Distractions
  • Banded Shoulder Distractions
  • Couch Stretch
  • Front Fold
  • Triangle
  • Frog Pose
  • Foam Roll

Express

Warm Up (EMOM For 9 Min):

  • Jump Rope
  • Arm Circles
  • Air Squats

Met-Con (Partner Workout):

18-15-12:

  • Russian KB Swings (35/35)
  • Lateral Box Overs (20"/16")
    * Partner holds Plank while other works *
    * Both partners do all reps *

18-15-12:

  • Weighted Sit Ups (25/10)
    * Partner holds Hollow Position while other works *
    * Both partners do all reps *

18-15-12:

  • Burpees
  • Goblet Squats (35/25)
    * Partner holds Wall Sit while other works *
    * Both partners do all reps *

Mobility (NFT):

  • Banded Hip Distractions
  • Banded Shoulder Distractions
  • Couch Stretch
  • Front Fold
  • Triangle
  • Frog Pose
  • Foam Roll