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PARTNER GYMNASTICS

WARM UP

1 Round:

400m machine (easy pace)

10 Spiderman & Reach

20 Samson Stretch

1 Round:

10 Deadlift ( empty barbell )

10 Good Morning ( empty barbell )

10 Sit Ups

200m machine

1 Round

10 Shoulder Press ( empty barbell )

10 Staggered Stance Good Mornings / Leg

10 Sit Ups

200m machine


SKILLS

A: 3 rounds:

9 American Kettlebell Swings

6 Burpees

3 Ground-to-Overheads

B: 5 x 4

Pull ups


CONDITIONING

“DORIE”

AMRAP 20 (with a Partner)

Buy In:

150 meter Partner Carry (each)

Then:


Partner A completes 1 round of:

15 American Kettlebell Swings

10 Burpees

5 Ground-to-Overheads


While Partner B performs:

Max Pull ups


Partners rotate each round until team completes 150 Pull ups


Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)


Score: number of rounds after completing 150 push ups

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