Workout
Partner workouts
12 min AMRAP
400m run
20 Wall ball – 20/14
10 burpees
*3 min rest, then.. *
12 min AMRAP
100m dball carry – 100/60
15 Pull ups
10 Single KB Thruster (5/5) – 53/35
^Score is rounds of each couplet you get as a TEAM while the person is running/doing the carry. P1 doing the run/carry picks up where P2 leaves off on the couplet and keeps working through it.
**Nothing new here, right? Simple stuff, but performed with good technique, meeting all the required standards, then at high intensity.
For example..
– Wall ball – hips below crease of the knee, ball hits the wall above the 10′ (men) or 9′(women) mark on the wall. Check.
– Burpee – both feet jump back at the same time, chest touches the ground (boob line, not belly line), jump feet back up, hips open up 3/4-fully and hand clap overhead as you jump feet off the ground. Check.
– Run – put one foot in front of the other, repeating as many times as necessary until you complete a full lap around the block. Check.
Easy peasy.