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
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)
Overhead Med Ball Hold
Yellow Bar Hold B: V Hold / Ab Rocker Hold
- Switch Off Hold Once Partner Finishes Carry.