A. 4 sets: Close Grip Bench Press x 5-5-3-3 Seated banded row x 10-15 (Rest 90 sec)
B. Partner Workout 16 min AMRAP: 2,4,6,8,10,12.... Burpee Sit-up *2nd partner rows for cals while partner works on reps. Switch partners at end of each round.
A. 4 sets: Sumo Deadlift x 8-8-6-6 Wall Walk or Handstand Practice x 45 sec (Rest 90 sec)
B. 4 Rounds for time: 16 Alt. DB Snatch (8/arm - NTE 50/35#) 32 Alt. Plank Shoulder Taps (16/arm)
WEDNESDAY 2/13 A. 4 Sets: Front Squat @30x1 x 6-6-4-4 (Rest 90-120 sec b/w sets)
B. 4 Rounds for Time: P1: 40 Double Unders P2: 10 Squat thrust + 15 Wallball (20/14#) *partners start on opposite tasks & switch stations when each has completed given task
A. "Share the Love" Partner Workout!
14 min AMRAP: 60 KB Swings (53/35#) 50 Box Jump Overs (NTE 24/20) 40 Toes to Bar *One person works at a time; Partners may divide reps however they choose as long as all reps of each exercise are completed before moving on.
(Rest 4 min)
14 min AMRAP: 50 Calorie Row 40 Hand Release Push-ups 30 Plate Ground to Overhead (45/25#) *same scheme as above [comp track: bring socks for rope climbs!]
A. 15 min to cycle [max 4 sets]: DB Reverse Lunge x 8/leg alternating legs Bent-over Barbell Row x 8-10 Assault bike x 15 sec @ max effort *Rest as needed b/w activities
B. 3 Sets: In 2:30 Complete: 12 KB Suitcase Deadlift 12 Ring Row Max Cal Row in remaining time (Rest 2:30) *score = total cals