– RX –
3 rounds for time with a partner:
30 toes-to-bars, non-working partner holds a handstand against a wall
45 wall-ball shots (14/20 lb) (9/10 ft), non-working partner hangs from the pull-up bar
60 overhead med-ball lunges, non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.
– INTERMEDIATE –
3 rounds for time with a partner:
30 knees-to-chest, non-working partner holds a handstand against a wall
45 wall-ball shots (10/14 lb) (9/10 ft), non-working partner hangs from the pull-up bar
60 overhead med-ball lunges, non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.
– BEGINNER –
3 rounds for time with a partner:
30 hanging knee raises, non-working partner holds a plank
30 wall-ball shots (6/10 lb) (9/9 ft), non-working partner holds the bottom of a ring row
30 walking lunges, non-working partner holds a single-dumbbell overhead (10/15 lb)
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.
– MASTERS 55+ –
3 rounds for time with a partner:
30 knees-to-chest, non-working partner holds a plank
45 wall-ball shots (10/14 lb) (9/9 ft), non-working partner hangs from the pull-up bar
60 overhead med-ball lunges, non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.
1 set:
1:00 alternating scorpion stretch
1:00 seated straddle stretch (feet wide)
Sun- Deadlifts/ Bar-Facing burpees
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