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
Partner Carries + Sprints – 12-Min (to be performed in parking lot)
Partner 1: Heavy Farmer’s Carry to cone (1/3 of parking lot lap) + 8 Ninjas
Partner 2: Runs a parking lot lap to bells
Partner Heavy Ropes + Core: 12-min
On a :20/:10 clock, switch with partner after every 2 intervals
RND 1 – Big Rope Slams + Plank Leg Raises
RND 2 – Alternating Waves + Superman
RND 3 – In and Out Waves + Table Top Hold (add leg lifts for more advance, switching legs every :20)
REPEAT