"Do It With A Partner"

partner wod.jpg

Warm Up (Complete):

  • 100 Jump Rope

Then...

4 Rounds:

  • 5 Squats
  • 5 Lunges
  • 5 Tuck Jumps
  • 1 min Pigeon Pose
    * Alternate sides on Pigeon Pose each round *

Strength (5-10 Minutes):

Work up to a heavy Bear Complex:

  • 1 Hang Power Clean
  • 1 Front Squat
  • 1 Shoulder 2 Overhead
  • 1 Back Squat
  • 1 Shoulder 2 Overhead

Met-Con (25 Minute AMRAP):

With a Partner (One works/One rests):

  • 50 Box Jump/Step Ups (24"/20")
  • 50 Pull Up/Ring Row
  • 50 Hang Power Snatch/High Pull (45/35)
  • 50 Walking Lunges
  • 50 K2E
  • 50 Push Press (45/35)
  • 50 Back Extension/Superman
  • 50 Wall Balls (20/14)
  • 50 Burpees
  • 50 Double Unders/100 Jump Rope
    * No partner? Cut reps in half *

Mobility (NFT):

  • Banded Hip Distraction
  • Banded Shoulder Distraction
  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Smash Hamstrings on Bar
  • Foam Roll