"Buddy Tuesday"

Warm Up (NFT):

10-1:

  • Jumping Jack
  • Standing K2E

Then...

  • Foam Roll Circuit

Then...

  • Muscle Activation Circuit

Then...

3 Rounds:

  • 10 KB Oblique Bends (Each Side)
  • 15 sec. Hollow Body Hold

Strength (5 Rounds):

  • 2 Barbell Step Ups (2/2)
    * Work up to a heavy 2 and do 5 sets there *

Met-Con (4 Rounds For Time):

Partner Workout:

  • 50 Overhead Plate Lunges (45/25)
  • 200m Row
    * Partners pass plate back & forth until 50 lunges are completed *
    * If plate hits the ground, both people with do 5 burpees, each occurrence, at end of workout *
    * Both partners row 200m *
    * If, by yourself, cut lunges in half and still row 200m *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Pigeon Pose
  • Foam Roll