PARTNER WORKOUT – DEKA STYLE

Intention: Deka style stations in partners in preparation for the Deka events early next year.

Prep: Mobility for shoulders and hips, SL glute activation, shoulder big 3, bike/rower,

**Partners working at the same time at each station.
If there is an odd number of people, one will have to go it alone.

30 sec of work / 30 sec Rest – 3 rounds (30min)

**set the clock for 30 rounds of 30 sec work H1 and 30 sec rest H2. On the interval timer.

1. Loaded reverse lunges

2. Rower

3. Box step overs 20-24″

4. Med ball sit ups 14lb

5. Ski erg

6. Farmer carry 10-20kg

7. Bike

8. Battle ropes

9. Deadball cleans

10. Ram Burpees (devils press 5kg)

**The room should be set up so it flows easily into the next station. The set up is similar to SWC Rox event. There should be 2 of everything at each station for partners to use at the same time. – See coach Tan for instructions