Warm-up:
AMRAP8
200m Row or Ski
5 Inchworm Push Ups
10 Lunges
10 KB Deadlifts (moderate)
10 Banded Pull Aparts
50 m Farmery Carry (light)
Accessory:
5×5 Double Dumbbell Bent Over Row
* Build in weight each set
* Rest 1-2 minutes between sets
Pre-Workout:
3 Rounds with a partner:
Partner 1: 30 second Row / Partner 2: 30 second Ski or C2 Bike(build in pace each round)
25 ft farmer carry
(Rotate the Row/Ski or C2 each round)
Workout:
Partner Workout
5 Sets
3 min AMRAP
15/12 calorie Machine (Partner 1 Row, Partner 2 Ski or C2)
– into –
Max distance Farmery Carry in remaining time
(2 minute rest between sets)
* Both partners can work at the same time and must complete all 15/12 calories on their machine before the team advances. Once finished, they perform a max distance Farmer Carry in the remaining time, taking turns with the carry. Rotate machines each round.