1 set:10 back-to-back twist passes10 granny tosses10 chest passes10 side tosses, right10 side tosses, left10 roll passes10 squat throws
3 sets
:30 bike (moderage pace)
:30 object hold practice
-Rest 1:00m between sets
- RX -For time with a partner:300-cal bike- One partner works at a time.- Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
- INTERMEDIATE -Same as Rx'd
- BEGINNER -For time with a partner:200-cal bike- One partner works at a time.- Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
- MASTERS 55+ - Same as Rx'd
RX+ 95/65# Barbell Front Rack Hold
RX 53/35 Single KB Front Rack Hold
Scaled: any object hold or plank hold
Post-workoutAccumulate:100 banded pull-aparts
1 set:1:30 couch stretch/leg
For time with a partner:5,000-m run- One partner works at a time.- Non-working partner must bear hug or hold an object on the front side of the body.