-Warm Up-
Partner 1 Bike (easy pace)
Partner 2
-
10 groiners
-
10 Kettle Bell swings
-
5/5 kettle bell hang clean
When partner 2 finishes switch
Partner 1 bike (moderate effort)
Partner 2
-
20 Kb taps in plank position (arms length)
-
5/5 Kb thrusters
-
10 Kb goblet lunges
-WOD-
30 minute cap
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
100-80-60-40-20
Cal Bike
50-40-30-20-10
“Syncro” Walking Lunges
*On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.
**While on the Bike portion, the resting partner must hold (1) KB (53/35)|(35/26) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge.
Optional finisher
3 rounds
20 quad heel taps
20 hollow rocks
