"Partner Friday"

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Warm Up (3 Rounds):

  • Jump Rope (30 sec)
  • Rope Slams (20 sec)
  • Hollow Body Hold (10 sec)

Met-Con (With a Partner):

Complete 100 Reps of Each Move:

  • Box Jump/Step Up (24"/20")
  • Hollow Body Hold (100 seconds)
  • KB Swings (53/35)
  • Walking Lunges
  • K2E
  • Push Press (45/35)
  • Wall Balls (20/14)
  • Burpees
  • Double Unders (200 Jump Rope)
  • Barbell Curls (45/35)
    * One partner works at a time *
    * Don't have a partner?  Do 2 sets of 25 reps of each move *

Mobility (NFT):

  • Ankles/Calves
  • Cobra
  • Hamstrings
  • Adductors/Groins
  • Couch Stretch
  • Pigeon Pose
  • Lateral Hip Opener
  • Foam Roll