Mobility: Hip (playlist video here)
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 8×1 back or box squat – 11 of 13 (8 sets of 1 rep, same weight across, approximately 90-95% of max).
Super Set: 8×2 half kneeling single arm dumbbell/kettlebell shoulder press (8 sets of 2 reps, “across,” same weight for each set). Instructional video here.
Metabolic Conditioning: “Chip and Dale”
10 minute AMRAP (as many rounds as possible)
With a PARTNER, one person working while the other rests. Split work up as desired.
12 jerks (135lb,85lbs, 55lbs)
16 supine ring rows (feet on a box, toes even with the bottom of the rings). Partner MUST be in elbow plank for these to count!
20 single arm overhead squats (45lbs, 30lbs, 15lbs) (sub front single arm front squats if you lack the mobility for the single are oh squats)
Scaling Guide: 4 – 6 rounds, about 2:15 per round.
Coaching Tips: Have a plan with your partner ahead of time to know who is going to do what (don’t split it up exactly down the middle unless you both are equally matched). No ring rows until the parter is in the elbow plank, and the body should be in a straight line, not hips in the air. Switch arms as desired on the single arm overhead squats.
Optional ‘Cash Out’: With a partner, 60 double unders, 30 Russian kb swings, 3 rounds