PARTNER WARM-UP*

P1: Row (22-24SPM)

P2: 1 ROUND

8 Kang Squats

8/8 Single Leg Glute Bridge-Ups

8 Scap Push-Ups

8 Push-Ups

Into…

P1: Row (24-26+SPM)

P2: 1 ROUND

8 Barbell RDLs

8 Up-Downs

8 Barbell Deadlifts

8 Burpees

*P2 will complete a round while P1 rows. Then switch.

IN TEAMS OF 2…

EMOM x 32 MINUTES*

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Max Burpees

MIN 3 – Max Team Deadlifts (Athlete Choice)**

MIN 4 – Rest

*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.

**Weight Options…

135/95

185/135

225/155

Heavier as Needed

(Score is Total Reps)

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Max Burpees

MIN 3 – Max Deadlifts (Athlete Choice)**

MIN 4 – Rest

**Weight Options…

(135/95)

(185/135)

(225/155)

Heavier as Needed

(Score is Total Reps)

KG BB1: (60/42.5)

KG BB2: (85/60)

KG BB3: (100/70)

*The second of three Holiday Workouts this week!

MIN1 – 5/5 Sciatic Nerve Floss

MIN 2 – 10 Alt. 90-90 Hip Rotations

MIN 3 – 5/5 Groiners w/Twist

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

(No Measure)