"Partner Thursday"

deer and monkey (Used).jpg

Warm Up (NFT):

10-1:

  • Jumping Jacks
  • Standing K2E

Then...

4 Rounds:

  • Banded Lateral Walk (Down & Back)
  • With band still around knees, Paleo Chair (20 sec.)
    * Use a rack for stability if needed *
    * Make sure you drive your knees out into the band *

Buy In (For Time):

  • 50 Rope Slams

Met-Con (4 Rounds):

"The Mile Plank"

  • 400m Row
    * Plank while your partner rows *
    * Go until both people have 1,600m *
    * If you don't have a partner, plank as long as it took you to row 400m *
    * If you need a break from the plank, drop to a superman until able to resume plank *

Cash Out (For Time):

  • 50 Rope Slams

Mobility (NFT):

  • Couch Stretch
  • Cobra
  • Foam Roll