Partner Warm Up
1 set:1:00 row, slowAlternating Samson stretch
1 set::30 row, moderateAlternating scorpion stretches
1 set:10 synchronized sit-ups
1 set::30 row, fastUnloaded good mornings
1 set::30 row, fastInchworms
For time with a partner:100-cal row50 synchronized sit-ups100 KB swings (16/24 kg)50 synchronized sit-ups100-cal row– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
At-home option:25 shuttle runs50 sit-ups50 single-arm dumbbell hang snatches 50 synchronized sit-ups25 shuttle runs
1 set:200-meter single-arm kettlebell overhead walk– Switch arms as needed