Context: Practice – Communication and teamwork.
Skill Practice Warm Up: Spend 8 minutes working on 3 sets of 15-20 GHD sit-ups
Strength: 5×5 back or box squat (5 sets of 5 reps, same weight across at 65-75% of max)
Super Set: 5×7 weighted ring dip or progression (5 sets of 7 reps)
Metabolic Conditioning: “Shoop“
10 minute AMRAP (as many rounds as possible) PARTNER workout.
20 dumbbell thrusters (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)
20 toes-to-bar (partner holds dumbbells, at sides or overhead, for toes-to-bar reps to count)
INDY VERSION: AMRAP in 8 min, 10 thrusters, 10 T2B
Scaling Guide: 3 – 6 rounds, about 2:15 per round
Coaching Tips: Break this up with your partner early and often. Plan on having one partner do more of the stuff they are good at for a better ‘score’. It will make sense to not rotate every time someone drops off the bar for toes-to-bar (it takes too long to switch the dumbbell holds). If the toes-to-bar go down to sets of 3 or less, do two or three ‘sets’ before switching off. Don’t forget to hustle between the transitions!
Optional ‘Cash Out’ or Hypertrophy: 60s plank, 30 cal row, 3 rounds, OR 3 sets of 12 banded tricep press downs in a super set with 15 loaded glute bridges