Warm-Up
3 rds
– 1 min. ergometer of choice
– 10 Muscle DB Snatch e/s (light weight)
– 10 Wall-Squats (wall-facing, hands overhead)
– 10 m. Bear-Walk

Partner Intervals
E3MOM for 18 min
– 40 m. Wheelbarrow (in 10 m. segements, 20 m. each)
– 40 Single DB Snatch i/t
– ME Squats / Bike calories in remaining time

Partner A does Squats, Partner B does calories. Partners switch every interval. Preferably echo bike or bike erg, alternatively row.

Strength
Alternate between A and B for 2-3 rds
Giant sets
A.
– 8 (banded) strict Pull-Ups
directly into
– 8 Ring-Rows
directly into
– ME banded biceps curls

B.
-8 Push-Ups
directly into
-8 Box-Dips
directly into
– ME banded triceps extension