Warm up:
20 90/90 hip switch
10 Cat cows
8/sude Tspine stretch
8/side Knees over toes forward with kettlebell on top of knee
30 sec glutebridge hold
30 Banded pull aparts
Pull day Thursday (1 Set every 5 min)
3 Sets
6 Tempo Bar deadlifts (135/95) 2x1x1
6/side Single leg DB RDL to Row
20 Fast Banded Rows
Partner: (Amrap 10 min)
Partner 1: 10/8 Cal Bike + 10 Plate Ground to overhead (45/25)
Partner 2: Plate OH Hold (45lbs)
Rest 2 min
Amrap 10 min
Partner 1: 15/12 Calorie Row + 10 Sumo KB High pull (24/16)
Partner 2: Plank hold
Rest 2 min
5 Min max distance burpee broad jumps as a pair (Switch every 10m)
Comments