Partner Warm Up:
Against A 9 Minute Clock:
Partner A= 200 Single Unders/
Partner B= Holds a Plank/
Switch
+
Partner A= 100 Plank Shoulder Taps/
Partner B= Holds a Reverse Plank/
Switch
+
Parter A= 50 Push Ups/
Partner B= Holds a WallSit/
Switch
+
Partner A= 25 Each Alternating Reverse Lunges/
Partner B= Holds a Superman/
Switch
For Quality @90% Sustainable Pace; Rest as needed + 90 Seconds before B
+
Jump Rope Warm Up-For Quality=
20 Fast Single Unders/
20 Slow Single Unders/
10 Each Single Leg Single Unders/
20 Reverse (backwards) Single Unders
10 Fast Reverse Single Unders/
10 Slow Reverse Single Unders/
10 Each Single Leg Reverse Single Unders
– 7 Minute Time Cap
Lift:
B2: USSR K.B. Swing (8 Reps X 5 Sets)
Hip to eye level kb swing.
5 Sets- Every :90 Seconds of:
8 Eye Level Swings As Heavy As Possible
8 Eye Level Swings As Heavy As Possible
+
For Quality=
5 Each SA KB DL (HBD)/
:30 Seconds Single, Double, Single Unders/
25′ Each SA KB Farmers Carry
+
5 KB Deadlifts (HBDX2)
:30 Seconds Double Unders Practice/
50′ KB Farmer Carry
+
10 KB Deadlift/
:30 Seconds Max Double Unders/
100′ KB farmers carry (fast)
5 Each SA KB DL (HBD)/
:30 Seconds Single, Double, Single Unders/
25′ Each SA KB Farmers Carry
+
5 KB Deadlifts (HBDX2)
:30 Seconds Double Unders Practice/
50′ KB Farmer Carry
+
10 KB Deadlift/
:30 Seconds Max Double Unders/
100′ KB farmers carry (fast)
Metcon:
3 RFT of:
20 KB Deadlifts (16/24KgX2)
60 Double Unders
100′ KB Farmers Carry
