0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Hip Openers
Inchworms
Banded Lat Stretch
Banded Pull Aparts
WOD Prep
2-3 Rounds
10/8 Calorie Row
8 Wall Balls
6 Partner Plank Burpees (VIDEO)
WOD:
Partner Every 6 minutes for 30 minutes:
40/32 Calorie Row
40 Wall Balls @20/14
Max Partner Plank Burpees with remaining time
PACE GOAL: enjoy some fitnessing with a friend
FOCUS:
Longer duration endurance
STRATEGY:
Steady pace on the row, 2:30 or less, recommend splitting in half
Recommend 10s on the wall balls
2-5 reps on the partner plank burpees, one partner holds a plank while the other drops chest and thighs to the ground then jumps over any part of their partner
EQUIPMENT CONSIDERATIONS
If needed add a run option of 400m
INDIVIDUAL OPTION:
Every 6 minutes for 30 minutes
20/16 Calorie Row
20 Wall Balls @20/14
Max Burpees until the 4 minute mark (leaves 2 minutes rest)
BEGINNER: 30/24 Calorie Row, 30 MB Thrusters, 10/8, Burpees split as needed
SCALED: 14/10, step over partner
Rx+: 30/20
GO BEYOND Accessory Work
400m Walk with Friends