Friday July 7 – Partner Running and Rowing

6-Min Strength EMOM. CHOOSE ONE:

2KB Step Back Lunge 4/leg x 3 MIN

Goblet Lunges 4/leg x 3 MIN – max bodyweight stepback lunges for remainder of the minute  

OR  

2KB See Saw Press 4/arm x 3 rounds

1-Arm Push Press 4/arm x 3 MIN –  max band shoulder press for remainder of the minute

 

Then, 2 x 12 min ea:

Partner Run – One partner performs Ralph McGill Run while other partner works through the board, switch when runner returns and pick up where you left off:

  • 20 Side Plank Touches per side

  • 15 KB Swings

  • 10 Goblet Cleans (with swing bell)

  • :30 1-KB Rack Hold (using swing/clean bell) ea side

 

Partner Row – While one partner sprints 250m on the erg, other partner works through the board, switch when rower rows 250 m and pick up where you left off:

5 Inchworms (no pushup) (pause in top of pushup position for a 2-count)

5 MB Squat Press Out (pause at bottom for a 2-count)

5 Moving Dead Bug (per side)