PARNTER WORKOUT – DEKA / HYROX STYLE

Intention: Partner fun, compromised cardio training, get ready for DEKA.

Prep: glute activation, adductor activation, jump, SL jump

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

60 sec of work / 30 sec Rest – 2 rounds

1. Loaded lunges 15kg

2. Rower (focussed control)

3. Box step overs 20-24″

4. Med ball sit ups 14lb

5. Ski erg (focussed control)

6. Farmer carry 15-20kg

7. Bike (hold steady)

8. Deadball cleans 20kg

9. Sled push/pull (both sleds)

10. Ram Burpees