Saturday July 1st
23.07.01
PARTNER WORKOUT
INTENDED STIMULUS
Fun partner triplet!
20:00-30:00 CAP.
Burpees complete in 1:15-2:00 each round.
KB swings complete in 1:00 each round.
Chest-to-bar pull-ups complete in :30 each round.
RX
8 rounds for time with a partner:
30 burpees
20 Russian KB swings (70/53 lb)
10 chest-to-bar pull-ups
– Split the work as needed.
LEVEL 2
8 rounds for time with a partner:
30 burpees
20 Russian KB swings (53/35 lb)
10 pull-ups
– Partners split work evenly.
LEVEL 1
8 rounds for time with a partner:
20 burpees
20 Russian KB swings (35/26 lb)
10 jumping pull-ups / ring rows
– Partners split work evenly.
SKILL WORK
Rest, stretch, and recover!
STRETCHING
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts
WHITE BOARD BRIEF
Target Time | 20:00-30:00 CAP.
We’ve got a fun, grind of a partner workout today that will take most of you between 20:00-27:00.
Advanced athletes can split the work into large chunks to minimize transitions.
Most of you, however, should utilize small sets back and forth to maintain a faster overall pace.
It’s important to scale as needed to meet the stimulus and keep moving! Shoot to complete the burpees in 1:15-2:00, KB swings in 1:00, and chest-to-bar pull-ups in :30 each round.
Keep transitions fast and try to share the work relatively evenly.
Partner up, hit this hard, and have fun!
