Monday September 18 – Partner Strength + Conditioning

Partner Strength + Conditioning – 15 mi ea

Strength – 15 min. Each partner pairing will choose 1 lower body lift and one upper body lift. Both partners will complete 5 sets of 5-8 reps (or max reps if less than 5) then swap out bells and repeat with upper body movement.

2KB Racked Step Back Lunges (5 per leg)

OR

Front Squats

 

2KB Shoulder Press

OR

2KB Floor Press

 

Finish with KB High Pulls/KB Goblet Clean ladder for remaining time (still in an I go, you go/one works while one rests fashion) – 2-4-6-8-10-8-6-4-2

Conditioning – 15 min. Partner :30/:30

Working on a continuously running clock, one works while the other rests, switching every 30 sec. Together they are working toward reaching the target rep count. Once they reach it they move on to next exercise.

KB Swings R -100 W – 80 B – 60 (R 60+/45+, W 45+/35+) (B – 35+/25+)

Pushups R -100 W – 80 B – 60

Squats R -200 W – 150 B – 125

Burpees R -100 W – 80 B – 60

 

Early finishers:

5 Inchworms with 4 Shoulder Taps

5 Hamstring Walks

10 X-walks with band (each direction)

Repeat