Warm-up: Partner up for 2 minutes – one partner performs 10 wall balls while the other holds a plank Mobility: Banded spidermans, banded hip flexor floss. As a group: fire hydrants, [...]
Partner-up – split the reps between the partners – Partners run together and complete all 5 rounds for time: 10 Deadlifts (135/95lb suggested weight) 6 Power Cleans 4 S2OH 2 Rope [...]
Warm-up: Dot drills (2x), zombie kicks, butt kickers, duck walk, inchworms Mobility: Roll out T-spine and lats, Super front rack, spidermans, wrist openers Partner up to count and judge. We will [...]
Partner warm-up: 3 mins – Partner A hangs from bar, partner B performs 10 jumping squats Mobility: Banded distractions, Super front rack, Russian babymaker, glute smash Strength: Front [...]
Warm-up: Partner up – One partner runs 100m shuttle run while the other partner holds a plank. Complete three rounds or 4 minutes of work, whichever comes first. Mobility: Calf stretch [...]
Warm-up: partner up – one partner performs 10 Wall Ball shots while the other partner performs grasshoppers Mobility: Russian babymakers, Spiderman with band distraction, posterior chain [...]
Warm-up: 20-15-10 of Squats and Grasshoppers Mobility: standing hip circles, leg swings while holding onto rack or wall (forward/back, side to side), couch stretch, wrist openers Strength: Front [...]
