PARTNER WORKOUT – DEKA STYLE

Intention: Full body conditioning and fun with partner

Prep: In teams of 4 in a circle MB warm up 20 sec on / 10 off x 3-5
squat MB toss
tall plank MB roll to left
V sit pass around
In teams of 4 in a circle MB warm up 20 sec on / 10 off x 3-5
squat MB toss
tall plank MB roll to left
V sit pass around

4 x AMRAP 6 – 30 min workout – partners – I Go You Go

1. AMRAP 6

– 10 MB Sit ups
– 100m Run (5cal bike)

2 min

2. AMRAP 6

– 5 Box step overs
– 50 toe taps

2 min rest

3. AMRAP 6

– 5 DB Devils Press
– 5 Broad jumps

2 min rest

4. AMRAP 6

– 5 DeadBall clean
– 20m DeadBall carry

**It is the resting partners job to count the reps of their working partner and be ready to go straight into action as soon as their partner has finished. Nasal breathing to help recovery.