"With A Partner"

How many rounds can you get?!?! Call someone that you want to do this workout with and get to the gym!! They don’t even have to be a member!!
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Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • Toe Touch
  • Lateral Shuffle
  • Tip Toe Walk
  • High Kicks
  • High Knees
  • Butt Kicks

Then...

  • Paleo Chair (30 sec)
  • 30 PVC Pass Thrus

Met-Con (Partner W.O.):

20 Min AMRAP:

  • 5 DB Thrusters (30/20)
  • 5 Burpees
  • 50 Jump Rope
    * One partner works at a time *
    * One partner must complete the triplet before other partner starts *
    * No partner?  Do 1 round AFAP, rest as long as it took to complete *

Extra Credit (3-4 Rounds):

  • 10 DB Bench Press
  • 10 DB Bent Over Rows
  • 10 Hammer Curls

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders w/Ball
  • Chest Opener
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll