Friday December 8 – Partner Carries + Conditioning EMOM

Friday: 12/8

Partner AMRAPs – 2 x  6 min ea

AMRAP 1: While one partner rack carries 4x width of gym (2 out and backs), other partner practices pushups by performing small sets of PERFECT reps. Switch back and forth for 6-min.

-Rack Carries + Pushups

 

AMRAP 2: Repeat with heavy bells for farmer’s carry and pistol squats

-Farmer’s Carry + Pistol Squats (sub lateral step ups from a high box) (use JG’s or boxes for assisted pistols)

 

Finish with 3 exercise Conditioning EMOM (15 min) – 3 min RNDS x 5 RNDS

Switch positions after each exercise (Slam → Jump Rope → Burpees)

  • Station 1: 12 Slam Ball Shuffles & Rest the Remainder of the Minute

  • Station 2: 40 Double Unders / W: 75 Singles B: 40 Singles & Rest the Remainder of the Minute

  • Station 3: Burpees and Rest the Remainder of the Minute R: 12 W: 10 B: 8