PARTNER WORKOUT

Intention: Partner fun Deka style training to keep the compromised cardio training going in readiness for SWC Rox

Prep: Mobility for running, jumping. Glute, shoulder activation, hip extension, brace and breath, ankle and calf.

In partners – 4 x AMRAP 8
I Go You Go.
P1 does both exercises while P2 rests then swap, continue for 8 min

1. AMRAP 8
Rower 6 cal
Box step overs 6ea

90s rest

2. AMRAP 8
Bike 6 cal
Dead ball cleans 6

90s rest

3. AMRAP 8
Ski 6 cal
DB farmer carry 6

90s rest

4. AMRAP 8
10m Shuttle run 6
Devils press 6

**4 pax per station, move the rowers and skis so they are next to each other and not in the way of the runners, keep bikes near the shuttle run.

Winter Olympic Finisher – Ski jump

Challenge: Jump distance
Winner: the team that completed the longest distance

Split the group up into 2 to 4 even teams. Everyone completes 10 broad jumps and the teams get as far as they can when they add all of their jumps into one continuous line. Eg. Person 1 does 10 jumps up and down the track or outside, person 2 takes over from where person 1’s feet finished on their last jump. Person 2 completes 10 jumps, then person 3 takes over etc.

Cheering is necessary!

**skiing is tough on knees! If anyone has injury or niggles, we recommend they become the official scorer and cheer squad rather than risk doing more damage