November 7, 2015

A) Warmup:

Inch worm the length of the gym,

Lunge back.

1 min squat hold.

1 min couch stretch.

Banded Lat distraction on rig.

B) Pairs complete the following for time:

Row 750 meters, while partner holds 185/115 pounds in the Front rack position

50 Burpees, while partner holds 135/95 pounds Overhead

50 Thrusters, 95/65 pounds, while partner holds the Dip support position

Partners may switch during each exercise but repetitions will only count while the other partner is holding the required position. Each pair of athletes must complete all the repetitions before moving to the next exercise.

Time Cap: 35 mins