Partner Ladders (12-min) – one works while the other rests

-Swing Ladder 1-10-1

-High Plank Shoulder Taps (per side) 1-10-1

 

Work = Rest (20-min)

Continuously running clock of :30 on/:30 off

5 RNDS of each exercise before quick 30s transition to next exercise

– 2KB Push Press (R – 45+/35) (W – 35+/25+) (B – 25+/15+)

– Erg – :30 sprint/:30 recovery row

– KB High Pulls  (R – 60+/45+) (W – 45+/35+) (B – 30+/25+)

– Reverse Plank (heels in JG straps) (adv – add pull through)