Thursday June 28th – Partner Day KB Strength & Ladder

Thursday:  6/28

Partner KB Strength Day

On a Tabata clock (4 min / 8 intervals) in an I go, you go fashion (Partners will alternate intervals, so they will work for 20 sec and then have 40 sec rest until they go again) 1 Minute Rest Between Each


  • 2 KB Front Squat  R:(45+/35+) W:(30+/25+) B:(20+/15+)
  • 2 KB Strict Press R:(40+/25+) W:(30+/20+) B:(20+/15+)
  • 2 KB Racked Stepback Lunge R:(40+/30+) W:(25+/20+) B:(20+/15+)


Finish with: 18 Minute Partner Run Ladder

As Partner 1 Runs, Partner 2 does an exercise(s) until they come back. Then switch and repeat, going down in distance.

1st Run: To Last MailBox on Right Clifford          1st Exercise: Max Plank Hold > Bear Crawl

2nd Run: 2nd White Mailbox on Left Clifford       2nd Exercise: Max Pull Ups > Bar Hang TRX Pull Up

3rd Run: 1st White Mailbox on Left Clifford         3rd Exercise: 5x KB Cleans (alternate sides)

4th Run: Back Parking Lot Loop                   4th Exercise: 5x KB Rows (alternate sides)