PARTNER WORKOUT – DEKA / HYROX STYLE

Intention: Partner fun, Deka style workout, I Go You Go,
working to Max capacity in the 5 minutes with a long 90s rest in between.

Prep: adductor rock backs, 90/90 hips, hang, hamstring curls, monster walks, shoulder cars, 90/90 shoulders, SL glutes, adductor pulls, supine single arm lat locks in pairs, deadbug tests in pairs.

6 x AMRAP 5 – 90s rest between amraps
**all stations are “I Go You Go”. Work very hard in the 5 mins – zone 3-4, nasal breath when not working to recover efficiently.

1. AMRAP 5
MAX cal Ski erg – 3 cal each

Rest 90s

2. AMRAP 5
20″- 24″ Box step overs – 3 each

Rest 90s

3. AMRAP 5
Offset carries 10kg – 20m each

Rest 90s

4. AMRAP 5
MAX cal Rower – 5 cal each

Rest 90s

5. AMRAP 5
Sled push and pull – 2 length each (1 x push 1 x pull)

Rest 90s

6. AMRAP 5
100m Run or 5 cal bike