Warmup:

2X:

:30 Row

:30 Ski Erg

10 PVC Pass thrus

5 DB deadlift per side

5 DB push press per side

:30 Echo Bike

5 Pike Push ups

-then-

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

Partner Workout

For Time:

120/90 Cal Ski Erg

10X 100’ Dual DB Front Rack Carry (50/35) (5 each)

100/70 Cal Row

50 Alt DB Snatch (50/35)

50/40 Cal Echo Bike

40 Handstand Push Ups

-All Reps/Cals split between partners as needed. One partner working at a time

-On Front Rack carry, one partner does full 100’ before switching

-Time cap – 45 Min

Videos courtesy of Upside Strength and OPEX Fitness, respectively.

Tuesdays go better when you have a partner!  With today, talk with  your partner and figure the best time to swap on the cardio pieces (try to break it up into 4-5 sets each person).  As mentioned above, on the front rack carry, partners must complete one full 100’ round before tagging off to their partner to do the same.  For the 100’, set up either a 50’ or 25’ section to know where you are turning around. When it comes to the DB Snatch, maybe 5 reps at a time. Same with the Handstand Push Ups.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor -> Seated strict shoulder press

Cool Down:

Banded Overhead Stretch – 1 Min per side

Lacrosse ball to rear delt – 1 Min per side

Video courtesy of Block Fitness