9/3/24

Warm up

2 rounds

44 seconds of each

Cat-cow

Floor wipers

Ski

Speed skaters

Conditioning

With a partner

Partner A works/ Partner B rest

This workout is for total meters as a team each partner will work for four consecutive minutes while the other partner rest for four minutes

0:00-4:00

Partner A

25 burpees

Max 100 meter suicides

Partner B rests

4:00-8:00

Partner B

25 burpees

Max 100 m suicides in remaining time

Partner A rest

8:00-12:00

Partner A

25 double db deadlifts 50s/35s

Then max meter row in remaining time

Partner B rests

12;00-16:00 partner B works

Partner A rests

16:00-20:00

Partner A

150 ft or 50 meter walking lunges with plate 45/25

Then max 100 m suicides in remaining time

Partner B rests

20:00-24:00

Partner B works/ Partner A rests

24:00-28:00

Partner A

25 med ball sit ups 20/14

Then max ski for meters

Partner B rests

28:00-32:00

Partner B works/ Partner A rests