8-min Partner Strength
Each partner pairing will choose ONE KB lift. Both partners will complete 5 sets.
2KB Racked Step Back or Walking Lunges (3-5 per leg)
OR
2KB Deadlifts (5-8 reps)
With any remaining time on the 8-min clock, pullup practice – max reps, rest, repeat (if using a band, band size should allow you to perform 4-8 reps per set. Partners will help each other get in and out of bands)
Then, jog to the O4W Skatepark for –
Three Quarter Gasser
Every 2-Min on the Minute [E2MOM]:
25 yd sprint out to cone #1 and back
50 yd sprint out to cone #2 and back
Rest remainder of 2-Min
Repeat for 6 – 8 RNDS (as time allows)
Goal sprint times:
R – 30-40 sec
W – 40-50 sec
B – 50+ sec
Erg sprints for non-runners:
8-10 RNDS x (R – 250 m, W – 225 m, B – 200 m) every 2 Min on the Min (the rest period can be a light row or they can come completely off the machine)