29/7/22 Friday Workout of the Day

Warm up

1 min each exercise

Squat Round arch

cat/cow

up/down dog

good mornings

samsung rotations

Partner Workouts (35min)

YGIG For Time (6 min Cap)

Each partner must complete

20/20 DB Hang split snatch

20 Hand release push ups

*Partner 2 can't begin till P1 finishes

1min Rest

For Time (6min Cap)

Synchronised

20 Burpee

40 Sit ups

60 Lunges

80 Squat

1min Rest

YGIG For Time (6min Cap)

120 Cal Bike

Change every 10 Cal

P2 must hold a plank while P1 Works

1min Rest

For Time (6min Cap)

21-15-9-9-15-21

KB Swing 24/16

Goblet Squats

*P1 goes down to 9 P2 Goes back up

1min Rest

For Time (6min Cap)

1000m partner Run

* Must hold Band

Cool down

Cobra Stretch

Groin Splits

Couch Stretch

up/down Dog

Calves

Pec

German Hang