Friday
Moderate
1) Back Squat
10x2 @ 80%
2)Partner Metcon:
EMOM-20
5 rounds of:
Max effort for 30 sec on/off with partner...
1st min-Handstand taps or Handstand ladder walks
2nd min-BOSU Air squats or Air squats
3rd min-GHD Situps
4th min-Hollow Rocks on pull-up bar w/ towel between feet
Keep rotating through the minutes for five total rounds until the 20 minutes is up. First person works for 30 seconds, while the other person rests. Then the second person works the latter part of the minute, while the first person rests
Moderate
1) Back Squat
10x2 @ 80%
2)Partner Metcon:
EMOM-20
5 rounds of:
Max effort for 30 sec on/off with partner...
1st min-Handstand taps or Handstand ladder walks
2nd min-BOSU Air squats or Air squats
3rd min-GHD Situps
4th min-Hollow Rocks on pull-up bar w/ towel between feet
Keep rotating through the minutes for five total rounds until the 20 minutes is up. First person works for 30 seconds, while the other person rests. Then the second person works the latter part of the minute, while the first person rests
