1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 sets
50m Jog
5 Inch Worms
5 Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
5 Overhead Squats (empty bar)
2. Workout Prep
3 sets: With partner
100m Run Together
1 Synchro Wall Walk
3 Synchro Overhead Squats (build up in weight)
We are Never Ever Getting Back Together
Freedom (RX’d)
Partner Workout:
400m Run (together) (Or 1600m Bike Erg (Split))
15 Synchro Wall Walks
800m Run (together) (Or 3200m Bike Erg (Split))
30 Synchro Overhead Squats (95/65)
400m Run (together) (Or 1600m Bike Erg (Split))
(KG conv: OHS 43/29)
Affiliate Compete (RX+)
Partner Workout:
400m Run (together)
20 Synchro Wall Walks
800m Run (together)
20 Synchro Overhead Squats (135/95)
400m Run (together)
(KG conv: OHS 61/43)
Independence
Partner Workout:
400m Run (together)
10 Synchro Wall Walks
800m Run (together)
30 Synchro Overhead Squats (75/55)
400m Run (together)
(KG conv: OHS 34/25)
Liberty
Partner Workout:
200m Run (together)
10 Synchro Inch Worms
400m Run (together)
30 Synchro Dumbbell Front Squats (light)
200m Run (together)
Target time: 14-16 minutes
Time cap: 20 minutes
For Time/Quality:
4 Rounds
20 Abmat Situps
30 Sec Plank
30 Flutter Kicks (each side)
30 Sec Side Plank (Right)
30 Sec Side Plank (Left)
15 Seated Oblique Twists w/ medball (each side)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)