Medball Partner Warm-Up
Complete For Quality
400m Run (both partners run together passing back and forth the medball)
Medball Partner Sit-Up Toss x :30sec Each Partner
Medball Rotational Partner Toss x :30sec Each Side
Medball Russian Twist Toss x :30sec
Plank Alternating Medball Taps x :30sec
400m Run (both partners run together passing back and forth the medball)
METCON (30min cap)
"The Deep"
For Time w/Partner
Partner 1: 30/24 Cal Row
Partner 2: 25/18 Cal Echo Bike
*both partner working on machines at same time
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8 Alternating Rounds (4/each)
6 Dual DB Hang Power Clean and Jerk 22.5/15kg
9 Toe to Bar
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Partner 1: 30/24 Cal Row
Partner 2: 25/18 Cal Echo Bike
*both partner working on machines at same time
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8 Alternating Rounds (4/each)
6 Dual DB Hang Power Clean and Jerk
9 Toe to Bar
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50 Burpees to 12'' Target to Finish
Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
Optional Accessories
4 Sets, For Quality
10/10 SL Barbell Hip Thrusts
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