23.09.10

INTENDED STIMULUS

Complete at least 1 full round.

All movements should be completed in about 5:00-7:30 (15-20 reps/1:00 total).

Steady movement with a partner from start to finish.

One person works at a time and partners can split the reps however they’d like.

RX

AMRAP 30 with a partner:
100-calorie Echo Bike
100 DB snatches (60/40 lb)
100 toes-to-bars
– Split work as needed with one person working at a time.

LEVEL 2

AMRAP 30 with a partner:
100-calorie Echo Bike
100 DB snatches (50/30 lb)
60 toes-to-bars
– Split work as needed with one person working at a time.

LEVEL 1

AMRAP 30 with a partner:
80-calorie Echo Bike
80 DB snatches (30/20 lb)
80 hanging knee raises
– Split work as needed with one person working at a time.

SKILL WORK

Rest, stretch, recover.

STRETCHING

200-m cooldown walk
1:00 double-forearm stretch

WHITE BOARD BRIEF

Target Rounds | Complete at least 1 full round.

Today’s workout is a fun longer partner workout with larger sets of reps.

Work together to and switch as often as needed to chip away at the reps. The goal is to get through at least one full round, but some teams may be able to push closer to two.

Find a number of reps that keeps you both moving quickly and minimizes the amount of time spent resting.

Expect the DB snatches to be the most challenging movement in the workout. Communicate with your partner and switch hands often. Consider sets of 5-10 per arm.

After the workout, we’ll cool down as a group.