-Warm up-
10 Minutes:
2 Rounds:
12 Overhead plate walking lunges
9 Plate ground-2-overhead
6 Plate Burpees
12 Overhead plate walking lunges
9 Plate ground-2-overhead
6 Plate Burpees
5 Minutes:
20 PVC pass throughs
Max attempt flexed arm hang
Max attempt flexed arm hang
Valentine's Day Partner Workout
10 Minute AMRAP with a partner
4 Pull-ups
20 Double Unders
8 Pull-ups
40 Double Unders
12 Pull-ups
60 Double Unders
....
Increase 4 pull-ups and 20 Double Unders per round.
Then,
1000 meter row, switch every 250 meters
50 Push Press (partner holds handstand)
50 KB swings (partner holds dead-hang)
50 Goblet squats (partner does synchronized air squats)
10 Minute AMRAP with a partner
4 Pull-ups
20 Double Unders
8 Pull-ups
40 Double Unders
12 Pull-ups
60 Double Unders
....
Increase 4 pull-ups and 20 Double Unders per round.
Then,
1000 meter row, switch every 250 meters
50 Push Press (partner holds handstand)
50 KB swings (partner holds dead-hang)
50 Goblet squats (partner does synchronized air squats)
-Cool Down-
Sit-and-twist
Foam Roll: Back
Sit-and-twist
Foam Roll: Back
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