Quick Partner Intervals

I was whooped last night! Out in the garage at 4pm.

Warm-up

• 2:00 SkiErg (404m)
• 80′ Lateral Monster Walks
• 80′ Monster Walks
• 10 Air Squats
• Dead Hang / Shoulder Stretching
• 8 DB Thrusters (15#)
• 8 DB Thrusters (25#)

Conditioning

8 Sets (each, IGYG)

• 12 cal BikeErg
• 10 DB Thrusters (35#)
• 8 Burpee Box Jump Overs (20″)

The lower box and lighter weight was nice for a change and really let me hit the gas. Brandi went first. Each of our first rounds took about 1:50 and B settled in at about a 2:00 pace after that. I got a little faster for a few rounds and then turned it on for the last four, getting down to 1:34 for my final round. Took us 29:42 to finish. I really enjoy workouts like this where I can go-go-go and get a big rest.

Strength

Push Press

• 5×45
• 5×95
• 5×135
• 3x5x155

The bar felt heavy after 80 thrusters. Did these from the rack, which sucks.

Midline

2 Rounds

• 30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
• 10s Rest
• 30s OH Leg Lifts (12# DBs)
• 10s Rest
• 30s Jack Knife (12# DB)
• 10s Rest
• 30s V-sit Up and Over DB
  10s Rest

Did two rounds today instead of three since the other stuff took awhile. I got 17-13-16-30 both rounds.