High knees
Butt kickers
Frankenstein walks
Sideways jumping jacks left hip leading
Sideways jumping jacks right hip leading
Carioca w/ left hip leading
Carioca w/ right hip leading
Straight Leg Bear Crawl Down (down & back)
Crab Walk (down & back)
Knee rotations (10 per reps/direction)
Hip rotations (10 per reps/direction)
Lateral Squats 10 reps
Dislocates while narrowing grip (20 reps)
Reverse dislocates (20 reps)
Front rack stretch (30 sec R/L)
Slow press & pull apart (10 reps)

PARTNER WORKOUT

IN TEAMS OF 3...

FOR TIME*

225 Cal Row/Bike
800m KB Suitcase Carry (70/53)
225 Cal Row/Bike

45:00 Hard Cap

*P1 works while P2 and P3 rests.
Teams walk the 800m
together switching as
needed.

PARTNER WORKOUT

IN TEAMS OF 3...

FOR TIME*

200 Cal Row/Bike
800m KB Suitcase Carry (53/35)
200 Cal Row/Bike

45:00 Hard Cap

*P1 works while P2 and P3 rests.
Teams walk the 800m
together switching as
needed.

PARTNER WORKOUT

IN TEAMS OF 3...

FOR TIME*

175 Cal Row/Bike
400m KB Suitcase Carry (35/26)
175 Cal Row/Bike

45:00 Hard Cap

*P1 works while P2 and P3 rests.
Teams walk the 800m
together switching as
needed.

Time to empty your tank. go as hard as you can.