FRIDAY

200 Cardio Choice

2 Sets: For Quality

20/20 Line Hops 

10 Knee Hug + Lunge and Twist 

10 Down Dog Toe Touches

10 Hollow Rocks + 10 second Hollow Hold 

20 Glute Bridges

Primer (2min)

10 Double Unders (each) 

8 Abmat Sit-Ups (each) 

6 DB Hang Snatch (each) 

4/3 Calories (each) 

The Expendables"

3 Rounds for Time with a Partner

100 Double Unders

80 Abmat Sit-Ups

60 DB Hang Snatch 22.5/15

40/35/30 Calorie Machine

Work can be split anyway you want with your partner to achieve the best overall time

Goals / Stimulus / Objectives

Goal: 8-10 min / round, 24-30 min

Time Cap: 35min

Primary Objective: Split workload evenly with your partner for the duration of the 3 rounds

Secondary Objective: Increase intensity and speed over the 3 rounds. Ideally descending splits on each round. 

Stimulus: A blend of midline stability and leg stamina / Partner Chipper Style Flow (1:1 Work : Rest)

RPE: 7-8.5/10
This should build over the course of the movements with each bike ending fast and building across all 3 rounds