2×12 Minute Stations:
Station 1: Partner Deadlift Carry Relay (Team Games Tester Not For Board)
Cones set up on both sides of the gym. How many crossing can you complete in 12 Minutes as a Partnership?
Partner 1: Performs 3x Suitcase Deadlift at Each Cone Set Up/Side of the Gym.
Partner 1: Switches after completing 4 Touches / Rounds of Deadlifts/Carries = 12x Deadlifts Per Total of Touches / Crossing
Partner 2: Completes Push Ups/TRX Chest Press R:15x W:12x 8x while Partner 1 is Dead Lifting and carrying. Good Technique/Active Recovery/Challenge your Toe Push Up.
R:(60+/45+) W:(45+/40+) B:(30+/25+)
Limit Newbies to 3 RNDS Max = 36 Total Deadlifts
2 Min Rest Transition:
Stations 2: 12 Minute AMRAP Shoulders
- 10x Band Pull Aparts
- 8x (Each) DB or Band Front & Side Raises
- 6x (Each Direction) KB Halos
- 4 Touches (Each Side) KB Overhead Waiter Carry (40+/30+)(30+/20+)
Group 7 Minute 7 Way Hips: Tabata Clock :20/:10
– Leg Lift
– Front Kick
– Back Kick
– Front & Back Kick
– Forward Circles
– Backwards Circles
– Bicycle Kick
- Switch Sides