Battleground, Norwalk – Level 1
Back Squat (Every 3 min – do 6-8 reps around 70-80%- Superset)
Dumbbell/KB Jumps (Do these immediately following the back squat)
Holding a kb or dumbbell in each arm. Lower it to mid knee and explode up into a jump.
Rear Elevated Split Squat (Do 3 sets of 6 on one side followed by jump lunges)
Metcon (3 Rounds for reps)
Superset the rear elevated split squats with jump lunges all on the same leg.
20 Min Partner AMRAP: Switch as often as you like.
1st 500m – Partner Holds a KB in the bottom of the squat 24/16
2nd 500m – Partner Holds the pullup position(top position for rx)
3rd 500m – Partner Holds the push up position(planked out- straight line)
4th 500m – Partner holds pullup bar in a knees to 90 position.
Then start over.
Score: total meters rowed.
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