Beefy workout, but I scaled a lot as I'm coming down w a cold and felt a bit sluggish.
WARM
std warmup
several of each of movements below
MAIN
A. Multi-part partner workout: For Time
{
A1. 400m run
A2. 15 rounds each. 1 partner rests while other works
{
10 wallball (I did 5x10, 5x8, 5x6) 20#
A3. 400m run
A4. 10 rounds each, both partners work at same time, but keep pace
{
- 5 HSPU (I did them all strict, but did 2x5, 2x4, 2x3, 2x2) (28 total)
- 10 pullup (scaled these too: 2x10, 2x9, 2x8, 2x7, 2x6 (80 total)
}
A5. 400m run
A6. 5 rounds each for time. One rests while other does a full round, then switch. Rx was 5 of each movement, and 45# DBs
{
4 DB Deadlift 2x35#
4 Hang DB Clean 2x35#
4 DB Pushpress 2x35#
}
A7. 400m run
Time: 34min
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