Go Heavy. Go Fast.
2 x 12 min
1st 12 min: Go Heavy / 2nd Go for Reps
1st) Partner strength in an “I go, you go” fashion. 4 sets of 5 reps of each exercise. Complete all 4 sets before moving on to next exercise.
2nd) :30/:15 clock for 4 rounds (they can partner to share bells where each partner starts on a different exercise and moves in order of the board)
Staggered Stance Deadlift 60+/ 50+ 50+/40+ 40+/30+
2 KB Squat 50+/40+ 40+/30+ 30+/20+
Bent Over Row 55+/45+ 45+/35+ 35+/25+ (switch ½ way on station 2)
2 KB Press 45+/35+ 35+/25+ 25+/20+
Tabata Finisher : 2 x 4-min
4-min: Air Bike Sprints :20/:10, switching with partner every interval (one works, one rests)
4-min: Burpees & Situps, switch exercises every interval
*If we have more than 16, we’ll put some folks on the ergs in place of the bikes
If we have 12 or LESS then the Tabata finisher will bet a 3-exercise Tabata
5 RNDS on :20/:10 clock (7.5 min)