Warm-up: 10 Min
Skill: 5 Min
Workout: 45 Min
200 Double Unders
175 Partner Med-Ball Sit-ups (20/14)
150 Partner Wall-Balls (20/14 @ 10')
125 Partner Plank Hand Slaps
100 Alternating Over-Box Jumps (20/16)
75 Overhead Walking Lunge (45/25)
50 Alternating Burpee Over Bar
25 Partner Deadlifts (1.5 Times Total Bodyweight)"
Scaling: 2X Single Unders, Light and Low, Alternating Partner Wall Balls, Synchronized KB Deadlift
Note: GetFIT athletes sould do regular Wall-balls at their own target and should NOT be doing partner Deadlifts, but Synchro KB deadlifts instead.
Options for team of three athletes below in ()...
Estimated Time to Complete: 35 Minutes?
Double Unders - One Partner works at a time (2 athletes work at time)
Partner Med-ball Sit-up - Lock legs ball touches floor over head (this could be fun with 3 athletes. Set up in a triangle, one athlete alternated passing ball between partners.
Partner Wall balls - Use single target with partners side-by-side (2 athletes work at time use 3 different targets)
Plank Slaps - Facing each other in plank you do alternating high-fives for each rep (1 athlete does synchro shoulder taps)
Alternating box jumps - like in the Vermonster (2 athletes work at time or add 25 reps and rotate through 3 athletes)
Overhead walking Lunge - One partner works at a time (2 athletes work at time)
Bar-facing Burpees - Alternate partners every burpee (2 athletes work at time)
Partner Deadlift is a two-person DL (3 person Synchro KB Deadlift)