"Parter Thursday"

Warm Up (Down & Back):

One partner Rows while the other does Down & Backs, then switch

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • High Knees
  • Butt Kicks
  • High Kicks
  • Mule Kicks
  • Backpedal
  • Carioca

Met-Con (For Time):

Both partners do all the reps, switch when necessary:

  • 50 Ball Slams/Partner Holds Pillar Plank
  • 40 Wall Balls/Partner does Farmers Carry
  • 30 KB Swings/Partner holds Wall Sit
  • 20 Pull Ups/Partner holds Hollow Position
  • 10 Atomic Burpees/Partner stands on one foot

Cash Out (Tabata):

  • Rope Slams
    * 8 Rounds of 20 sec on/10 sec off *

Mobility (NFT):

  • Banded Hip Distractions
  • Pigeon Pose
  • Couch Stretch
  • Banded Shoulder Distractions
  • Frog Pose
  • Lizard Pose
  • Foam Roll