Tuesday February 6th – Partner KB Complex + Carry & Hold Series

Tuesday: 2/6

Mobility Series: 5-6 Minutes

Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels (Partner up – 1 does prone swimmer (5 sec rep each way) and 1 does 3×5 swimmers. Switch 3 x. Finish with everyone on feet for shoulder cars x 2/side.

15 min  Partner KB Complex + Core:

  • Core Moves: Pull Up Dead Hang, Plank, Side Plank, Side Plank, Repeat
  • Partner #1 New KB Complex

1x Swing

2x Clean

3x Squat

4x Step Back Lunge(Leg holding KB)  

  • Switch same on Left Side.
  • Partner #2 Core

 

Rest 2 Mins/ Set up Partner KB Carry Series:

12 Minute Carry & Hold Series: AMRAP

Partner # 1 Carry Series (In Middle of the Gym)

4x Touches 2KB  Farmer Carry: 2xKB (70+/50+)

4x Touches (ES) Suitcase 1xKB  (70+/50+)

4x Touches(ES) Overheard: 1xKB @ (53+/35+)

Partner #2 Holds Series: (Against Walls in Gym)  

Wall Sit

Overhead Med Ball Hold

Yellow Bar Hold B: V Hold / Ab Rocker Hold  

  • Switch Off Hold Once Partner Finishes Carry.