Partner Workout: While one partner works, the other is holding. If one partner rests, the other stops
DB Thruster – 12
Plank to Bear – 10
KB March – 20
DB Press Alt Press – 12
Rest 1 Min Between Rounds
Machine for 2 Min
Thread the Needle – 8
Thoracic Rotations – 4 Each
Groin Stretch – 4 Each
Down/Up Dog – 4
Squat/Hammy Stretch – 4
Windmills – 10
Heel Drives/Figure 4
Toe Taps – 10
Good Mornings with a Twist – 10
Inchworms with Push Up – 4
Shoulder Wipers – 4 Each
DB Warm-Up:
Good Mornings – 5
DB Squats – 5
DB Press – 5
Thoracic Stretch – 30 Sec
Partner Workout: While one partner works, the other is holding. If one partner rests, the other stops
DB Thruster – 12
Plank to Bear – 10
KB March – 20
DB Press Alt Press – 12
Rest 1 Min Between Rounds
Every 6 Min for 5 Rounds
RX
15/12 Calorie Row
15 Box jump overs 24/20
15/12 Calorie Bike
15 Wall Balls 20/14
Pico
12/9 Calorie Row
12 Box jump/ step overs 20″
12/9 Calorie Bike
12 Wall Balls 14/10
Slowest round is your score
Every 6 Min for 5 Rounds
RX
15/12 Calorie Row
15 Box jump overs 24/20
15/12 Calorie Bike
15 Wall Balls 20/14
Pico
12/9 Calorie Row
12 Box jump/ step overs 20″
12/9 Calorie Bike
12 Wall Balls 14/10
Slowest round is your score
Machine for 2
Inchworms with Push Up – 4
Downdog Toe Taps – 10
Windmills – 10
Thread the Needle – 8
Groin Stretch – 4 Each
Lateral Shuffle – 4
Hurdles Down and Back
Tinman RDL’s/Figure 4
Samson with a Twist – 4
Bootcamp Burpee – 4
Stepback Lunge – 6
Heel to Toe Rocks – 10
Barball Warmup:
Good Morning to Squat – 5
Elbow Rotates – 10
Upright Rows – 5
RDL’s – 5
Pigeon Pose – 30 Sec
1: 5 RDL/5 Pulls @65
2: DB Upright Rows – 10
3: 5 RDL/5 Pulls @70
4: DB Renegade Rows – 10
5: 4 RDL/4 Pulls @75
6: DB Upright Rows – 10
7: 3 RDL/3 Pulls @80
8: DB Renegade Rows – 10
9: 2 RDL/2Pulls @80
10: 1RDL/1Pull @85
Cursty Lunge – 10
Mountain Climbers – 30
Burpee to Target – 10
