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Strength & Skill

*Do a set every 2 minutes.

3 Back Squat @ 6/10 RPE
3 Back Squat @ 7/10 RPE
2 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE

WOD: Partner Throwdown Friday!
2 Sets
In a 10 minute window:

1500m Row/ Run 1200m / AB (each at the same time)
AMRAP in the time remaining of

Partner 1: 5 Box Jump (30/24)
Partner 2: 10 Kettlebell Swings (70/53)
*Both perform at the same time, then switch when each are done
20 Synchro Air Squats

-rest 4 minutes between sets-

TARGET SCORE
Target Rounds each set: 3+
Minimum Rounds before Scaling: 2+

STIMULUS and GOALS
How to Pace: STEADY. The goal is to move at an effort you could sustain with your partner for a 30-minute AMRAP if you had to. The movements should allow you and your partner to transition quickly and go unbroken without feeling too gassed or out of control. This is a good opportunity to learn your gears and practice your pacing.
How it should Feel: CARDIO. This one is all about sustainability. See if you and your partner can hit the same amount of rounds each set or within a couple of reps of the first one.

WORKOUT STRATEGY & FLOW

FLOW
0:00 – 10:00
Partner 1 and Partner 2 perform 1500m Row at the same time.
When both are finished, partner 1 will complete 5 Box Jumps while partner 2 completes 10 Kettlebell Swings. THEN Partner 1 will complete 10 Kettlebell Swings while partner 2 completes 5 Box Jumps. When both partners have completed both stations, they will perform 20 synchro air squats.
They will repeat the box jump, kettlebell swing, push up part until the end of the 10 minutes, aiming for as many rounds and reps as possible.

10:00 – 14:00 Complete Rest

14:00 – 24:00 Repeat for set 2

Row: Low-moderate pacing (70-75%) lined up with your partner. Breathe through the motion and try to focus on keeping your heart rate from spiking. NOTE: YOU WILL ONLY DO THIS 1 TIME PER SET
Box Jumps: No Rebounding, reset at the bottom, and be explosive with every jump. Height should be challenging, but not threatening to cause a missed rep.
American Kettlebell Swing: Big hips and launch the weight overhead. Breathe at the top while relaxing your grip and stay unbroken.
Air Squats: Smooth and steady through these at a rate that does not blow up your legs.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.