Prep
Equipment Required: Medium band, foam roller
1) Foam roll wherever you need it x 60s each side
2) 3 each Spiderman Lunge
3) 3 rounds:
– 5 Yoga Push-ups
– 5 each Thoracic Rotations
– 10 Banded Overhead Squat
A.
Partner Conditioning
AMRAP 24:
30s Max Calorie Bike
30s Max Push Press (75/55)
30s Max Box Jumps w. step down (24/20)
30s Max Wall Balls (20/14)
– One partner completes a full round at a time.
– Goal: This workout is max reps achieved between you and your partner. This means each of you will get 2:00 of rest after each round and you should be able to work with minimal stoppage so scale accordingly (similar to Fight Gone Bad).
B.
Recovery
EMOM 14
EMOM 14:
ODD Mins: 50s Easy Bike
EVEN Mins: 50s Easy Row