"Partner Workout Day"

Warm Up (2 Rounds):

  • 50 Jump Rope
  • 40 K2E
  • 30 Jumping Jack
  • 20 Butt Kicks
  • 10 Sec. Bottom of Squat Hold

Strength (4 x 12):

  • DB Step Ups w/ a Hammer Curl at top of Box (6/6)
    * Hold DBs locked overhead for 20 sec. between rounds *
    * Actively Push Up against DBs *
    * Keep the glutes and abs tight while holding overhead *

Met-Con (Partner W.O.D:  10 Rounds:  Each person will complete 5 Rounds):

  • 8 DB Hang Clean
  • 8 DB Push Press
  • 8 DB Lunge (4/4)
    * Hold DBs in front rack for lunges *
    * One person works while other person rests *
    * If you don't have a partner, rest as long as it took you to do the round *

Mobility:

  • Banded Shoulder Distraction (2 Min. Per Side)