(Short Strength/Partner Metcon)
Warm-up: (10 Min)
With a Partner...
400m Partner Run (Run together!) - If it's raining, change it to the 400m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)
Strength: (20 Min - 5 Min Warm/Set Up, 15 Min Work)
15 Min Every 90 Seconds w/Partner
10-10-10-10-10 Suitcase Deadlift w/KB or DB
Max Distance Farmer's Carry remainder of 90 Sec.
Alternate every 90 seconds w/partner
*BONUS: Plank Hold while Partner Works
Conditioning: (25 Min - 8 Min Warm/Set Up, 17 Min Work)
3 Rounds for reps...
40 Seconds Work/20 Seconds Rest and Rotate
Row for Calories
1 Min Rest between Rounds
NOTE: You can use the "Fight Gone Bad" button to run this workout. You will have to call rest at the 40 sec mark each minute, but the clock should beep at the top of each minute. Because athletes get to rest that minute inbetween rounds, encourage them to really push hard during their work times. Comparing one round to another and trying to better their score. Total Score is total rep count over the 3 rounds.
Sit to Box