Double Tabata (8mins)
Russian KB swings
*Alternate movements with partner. Try to get more total swings than other teams. All non-winning teams hold 1min hollow
Spend 5mins mashing anything and everything
Deadlift (stiff leg)
2x20 Stiff Leg Deadlift - Weight should be moderate. Not so heavy that posture or position could be compromised over 20 reps.
Metcon (No Measure)
Partner 2k Row for time!
1 partner works at a time, switch at anytime.
Rest 5 mins
During 5mins rest, perform three sets of bicep curls “21’s”
500m row time trial
-Each partner gets two attempts. Rest while partner rows.
Reverse Hypers and Hip Circles
How to: https://youtu.be/F_UXKLxstyw
*refer to 1:25 in the video for stretching demo