Back Squats:
Set 1: 5 reps at 70% then a 45-second wall sit (0:00-2:30)
Set 2: 5 reps at 70% then a 30-second wall sit (2:30-5:00)
Set 3: 5 reps at 70% then a 15-second wall sit (5:00-7:30)
Set 4: 3 reps at 80% – no wall sit (7:30-9:00)
Set 5: 3 reps at 80% – no wall sit (9:00-10:00)
WOD: Partner Relay 10-8-6-4-2-4-6-8-10 25min cap
Lateral Burpee, Forward facing jump over the bar (if space permits, do a “real” bar facing burpee)
Kip Swings (AKA: toes to bar or knee tuck. You are being held accountable to a proper kip swing, which results in effective toes to bar if the swing is effective. Move with Purpose!)
FLOW:
Partner A does 10 burpees then 10 kip swings. Partner B does 10 and 10.
Partner A does 8 burpees then 8 kip swings Partner B does 8 and 8.
continue in this fashion
SPRINT component: Set up the barbell by the pull-up bar that you are using for the workout. Both people should start by standing underneath the rig that is on the opposite side of the barbell. The point is to run across the gym to your barbell, perform your burpees and toes to bar and run back to the other side to tag your partner.
1 Partner Score