PARTNER WORKOUT

Intention: SWC ROX prep

Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20. Deadbugs 10.

Teams of 3 – 40sec work/20sec rest (40 mins total)
Teams rotate through the 3 exercises for 4 rounds. 90sec rest between.

Station 1 (12 min)
RAM/sandbag/DB alt Reverse lunges
Farmers carry
Bike

REST 90

Station 2 (12 min)
DB thrusters
Sled push
Ski erg

REST 90

Station 3 (12 min)
Burpee Box jump
Medball sit ups
Rower

REST 90