"Dirty Partner"

Partner W.O..jpg
It may not seem like much, but one’s ability to stabilize a load overhead, especially done unilaterally will help encourage a healthy back and strong midsection. Translating to….YES, more ABS!!

Warm Up (3 Rounds):

  • 20 High Knees
  • 20 Butt Kicks
  • 10 Air Squats
  • 10 High Kicks
  • 5 Push Ups
  • 5 V-Ups

Then...

3 Rounds (NFT):

  • 20 Band Pull Aparts
  • Single Arm Overhead KB Walk (Down & Back)

Skill (3 x 10):

  • KB Clean AND/OR Snatch (5/5)

Met-Con (Partner W.O.D.):

"Dirty 30 x2" (2 Rounds):

  • 30 Box Jump/Step Up (24"/20")
  • 30 Jump Pull-Ups
  • 30 KB Swings (35/26)
  • 30 K2E
  • 30 Push Press (45/35)
  • 30 Superman
  • 30 Wall Balls (20/14)
  • 30 Burpees
    * No partner? Complete 15 reps for 2 rounds *
    * Scale what you need to scale *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Couch Stretch
  • Pigeon Pose
  • Childs Pose
  • Downward Dog
  • Foam Roll