PARTNER WORKOUT – DEKA STYLE

Intention: full body conditioning and fun with partner

Prep: Mobility for shoulders and hips, SL glute activation, shoulder big 3, bike/rower,

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

90 sec of work / 60 sec Rest – 1 round (25min)

**set the clock for 10 rounds of 1.30 work H1 and 1.00 rest H2. On the interval timer.

1. Loaded reverse lunges

2. Rower

3. Box step overs 20-24″”

4. Med ball sit ups 14lb

5. Ski erg

6. Farmer carry 10-20kg (17.5kg Deka)

7. Bike

8. Sled Push and Pull (2 sleds – one inside / one outside)

9. Deadball cleans 

10. Ram Burpees (devils press 5kg)

**The room should be set up so it flows easily into the next station. The set up is similar to SWC Rox event. There should be 2 of everything at each station for partners to use at the same time.