Spend 2 minutes in Z1
Then, 3 rounds
10 hanging knee tucks
10 wall balls
Shoulder based mobility session
With a partner, break up however you want. Alternate between A and B. Complete 3 rounds of each.
A. 5 min AMRAP
1000m C2 bike
20 DB step-ups (40/25#)(35/20#)
ME wall balls in the time remaining
B. 5 min AMRAP
20 box jump-overs
ME med ball cleans in the time remaining
Intended stimulus – in order for you and your partner to get to the max effort piece of each section you must hammer the opening cardio piece. Get after it with a strategy to back you up. Once you get through the first piece, switching well before failure will keep you moving and will get you some reps in the end. That being the case, talk to a coach if you do not think you can get through the bike and/or ski in less than two and a half minutes.