PARTNER WORKOUT

Intention: compromised cardio for Hyrox fun with partners

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 5ea

PARTNERS – I GO YOU GO – 32 min
work / rest – alternate between the 2 exercises for 7 mins at each station with a 1 min rest in between stations, with an option for Hyrox athletes to go for a 100m run instead.

1. AMRAP 7
Wall Ball x 5
Farmer Carry x 20m 

1 min rest (optional 100m run for Hyrox athletes)

2. AMRAP 7
Rope Sled Pull x 1 length (60kg)
Walking Lunges x 14 

1 min rest (optional 100m run for Hyrox athletes)

3. AMRAP 7
Ski Erg x 150m
Burpee Broad Jumps x 5

1 min rest (optional 100m run for Hyrox athletes)

4. AMRAP 7
Tank Push x 20m
Rower Erg x 200m