WARM UP
Tabata Kettlebell Thruster
Tabata Kettlebell Bent Over Row
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
STRENGTH
Back Squat 4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.
PairUP ThrowDOWN - Rx'd
With a partner, for time:
30 Synchronized Deadlifts, 185/125 lbs
30 Synchronized Bar Facing Burpees
Run, 400 m
20 Synchronized Deadlifts, 185/125 lbs
20 Synchronized Bar Facing Burpees
Run, 400 m
10 Synchronized Deadlifts, 185/125 lbs
10 Synchronized Bar Facing Burpees
Run, 400 m
-- Rest 5 mins --
10 Synchronized Thrusters, 75/55 lbs
10 Synchronized Pull-ups
Run, 400 m
20 Synchronized Thrusters, 75/55 lbs
20 Synchronized Pull-ups
Run, 400 m
30 Synchronized Thrusters, 75/55 lbs
30 Synchronized Pull-ups
Run, 400 m
Time cap: 35 mins
PairUP ThrowDOWN - Scaled
With a partner, for time:
30 Synchronized Deadlifts, 135/95 lbs
30 Synchronized Bar Facing Burpees*
Run, 400 m
20 Synchronized Deadlifts, 135/95 lbs
20 Synchronized Bar Facing Burpees*
Run, 400 m
10 Synchronized Deadlifts, 135/95 lbs
10 Synchronized Bar Facing Burpees*
Run, 400 m
-- Rest 5 mins --
10 Synchronized Thrusters, 45/35 lbs
10 Synchronized Jumping Pull-ups
Run, 400 m
20 Synchronized Thrusters, 45/35 lbs
20 Synchronized Jumping Pull-ups
Run, 400 m
30 Synchronized Thrusters, 45/35 lbs
30 Synchronized Jumping Pull-ups
Run, 400 m
*Stepping over the bar is allowed.
Time cap: 35 mins
COOL DOWN
Chest Stretch, 2 mins
Back Stretch, 2 mins