"Partner Thursday"

Daily Programming

Warm Up (EMOM For 9 Min):

40 sec on/20 sec off:

  • Jump Rope
  • Speed Skaters
  • Arm Circles

Performance/Fitness

Met-Con (4 Rounds OR 20 Minutes):

Partner Workout

  • 400m Run w/ Plate (25/15)
  • 40 Ground 2 Overhead
  • 30 Overhead Lunges
  • 20 Plate Back Squats
    * All moves done with same plate *
    * 5 Burpee penalty every time reps are stopped *
    * Split reps except for the run *
    * Partner doesn't have plate on run *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Front Fold
  • Triangle
  • Frog Pose
  • Pigeon Pose
  • Couch Stretch
  • Butterfly
  • T-Spine Work
  • Foam Roll

Express

Warm Up (EMOM For 9 Min):

40 sec on/20 sec off:

  • Jump Rope
  • Speed Skaters
  • Arm Circles

Met-Con (4 Rounds OR 20 Minutes):

Partner Workout

  • 400m Run w/ Plate (25/15)
  • 40 Ground 2 Overhead
  • 30 Overhead Lunges
  • 20 Plate Back Squats
    * All moves done with same plate *
    * 5 Burpee penalty every time reps are stopped *
    * Split reps except for the run *
    * Partner doesn't have plate on run *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Front Fold
  • Triangle
  • Frog Pose
  • Pigeon Pose
  • Couch Stretch
  • Butterfly
  • T-Spine Work
  • Foam Roll