Fitness
Partner WOD
"Don't Tell Me What I Can't Do"
20 minute AMRAP
50 db box step ups (35/20)*partner holds plank
50 sa db shoulder to overhead (35/20) *partner holds plank
50 calorie row *partner hangs
Performance & Competition
Partner WOD
"Don't Tell Me What I Can't Do"
20 minute AMRAP
50 db box step ups (50/35)*partner holds plank
50 sa db shoulder to overhead (50/35) *partner holds plank
50 calorie row *partner hangs
At Home
Mobility:
Elbow Lunge
Pigeon Stretch
Plank Circles
Static Claves
Warm Up: 2 Rounds
5 Step Ups
15 Sec Front Plank
5 Push Ups
15 Sec Front Plank
20 Jump Rope
Partner WOD
20 minute AMRAP
50 step ups *partner holds plank
50 pushups *partner holds plank
100 double unders *partner holds plank
Notes:
For this partner workout one person will be working while the other partner will either be hanging or planking, depending on the movement they are on. You can break the reps up as needed. If you do not have a partner then cut the reps in half each round and finish each round with a 1 minute plank hold. The at home workout is a partner workout where one partner is working and one partner is resting. Find some type of box, table, chair, or other object to step up on. You can break the reps up as needed. If you do not have a jump rope then line hops (over and back is one rep) is fine. Single unders are also an option.