PARTNER WORKOUT – DEKA / HYROX FOCUS

Intention: Teams of 3, one person on each exercise, cardio machine is the timer.

Prep:

AMRAP 9 x 3.
After 9 min AMRAP, teams go for a 200m run (100m power walk for non runners), then 2 min rest before moving to the next station.
** 2 min rest starts when all teams are back.

Station 1
Rower 250m (timer)
Medball sit up wall throws
Ram burpee/devil press

Station 2
Ski 250m (timer)
Sandbag/DB/RAM walking lunge
Box jumps

Station 3
Bike 10cals (timer)
Farmer carry
Deadball slams