Monday: 11/20

2 x 15 minute stations

1. Partner Tabata – KBs + JGs (3 x 5 min stations)

 

Station 1: approx 5-min

5 x :20 work/:10 rest

Partner 1: Alternating between Hamstring Curls & Hip Bridge Raises

Partner 2: Goblet Squat Hold

Switch

 

Station 2:

5 x :20 work/:10 rest

Partner 1: Alternating between JG Horizontal Rows & JG Tricep Presses

Partner 2: Double KB Overhead Hold

-Switch-

 

Station 3:

5 x :20 work/:10 rest

Partner 1: Alternating between Knees to Chest + Plank Hold (toes in straps for both)  

Partner 2: 2KB Rack Hold

-Switch-

 

2. AMRAP – 15 min

Parking Lot Lap

15 Step Back Lunges with knee drive (advanced – explode off the front foot to get some air under foot) – reps are PER leg

15 V-ups or Lemon Squeezes

250 m Row

50 Double Unders OR 150 Singles (B – 100 singles)