January 16, 2016

A) Warm Up

Find your partner for the workout and your coach will lead you through, “Meet in the Middle.”

Then:

2x:
45 sec sampson stretch
45 sec kneeling hamstring stretch
30 sec plank

B) Partner Workout

100 thrusters (95/65/45) – switch every 5 reps
60 lunges in unison (30 per leg per person)
100 ball slams (30/20/14) – switch every 5 reps
60 sec HS hold in unison – if one person breaks you both come off
100 burpees – alternating see saw style

Accessory Work – this is optional after class work:

Accumulate 50 tuck ups

Recommended Mobility – no time associated, spend as much time as needed:

Quad Roll
Pigeon Stretch
Banded Lat Distraction
Door Stretch and/or Pec Smash
Bottom of Foot Smash

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