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Strength & Skill

*Do a set every 2 minutes.

20 Barbell Back Rack Walking Lunges @ 70%
14 Barbell Back Rack Walking Lunges @ 80%
14 Barbell Back Rack Walking Lunges @ 85%
10 Barbell Back Rack Walking Lunges @ 90%
10 Barbell Back Rack Walking Lunges @ 90%

*Sub for Reverse Lunges or DB Walking lunges depneidng on space and class size

WOD: Partner Workout
For time:
90m Sled Push (2×20/1×20)/ 45m Plate OVH Walking Lunge 20/10kg
50 Dumbbell Thrusters (2×15/12.5)
90m Sled Push (2×20/1×20)
50 Wall Balls (30/20) (10/9ft)
90m Sled Push (2×20/1×20)
50 Dumbbell Thrusters (2×35/25)
90m Sled Push (2×20/1×20)

*Split all reps as desired

90m Sled Push scale: 45m Plate OVH walking lunges (there and back x3)

Target Time: sub 13 minutes
Time Cap: 17 minutes

How to Pace: CHALLENGE into PAIN CAVE! Come out a little hot and know you can recover while your partner works. Aim to push this one as much as you can and see which partner can handle the handle the longest!
How it should Feel: LACTIC ACID PARTY into PAIN! Get ready to feel the burn! The sled push plus variations of squat and press will have the total body on fire! Switch out as needed and keep the intensity up!

WORKOUT STRATEGY & FLOW
Sled Push: The weight here is moderate b/c we want each partner to be able to push it confidently and somewhat quickly. Trade out as much as needed to allow the fastest push overall for each partner.
Dumbbell Thrusters: The weight is dropped from the typical (50/35) to allow for quicker cycling and bigger sets! So don’t drop it more than needed!
Wall Balls: We have everyone’s favorite heavy ball again!! Hip drive will save the shoulders and you can even try transitioning with the ball mid air partner to partner if you’re feeling froggy and want to have some fun!

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.