PARTNER WORKOUT – DEKA / HYROX

Intention: Partner fun, compromised cardio training for Deka events.

Prep: hang, worlds greatest, caterpillar, SL glute activation, monster walks, adductor pulls, shoulder big 3, calf raises, pogo jumps, SL pogo jumps,

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

1. Loaded lunges

2. Rower 27/28

3. Box step overs 20-24″

4. Med ball sit ups 14lb

5. Ski erg

6. Farmer carry 15-20kg

7. Bike

8. Dead ball clean

9. Sled push/pull (both sleds)

10. Ram Burpees