9/22/18

PARTNER FUN

Every 4:00 for 7 rounds:

Run 400m together

21 Synchronized kettlebell swings/goblet squats (24kg/16kg)

12 Pull-ups

*Each person completes on their own.

*For all odd-numbered rounds perform kettlebell swings. For all even-numbered rounds perform goblet squats.

**Interval training for completion.

INTENDED STIMULUS AND WORKOUT OPTIONS

This is a long, high volume interval-based workout. Attempt to maintain a consistent pace throughout all rounds and attempt to have all rounds done in under 3:00, modify to make this happen.

Option 1

Every 4:00 for 7 rounds:

Run 400m together 21 Synchronized kettlebell swings/goblet squats

*Lighter load only if all sets will not be unbroken.

Pull-ups *Attempt all 12 pull-ups until the 3:00 mark. Use that number for remaining rounds.

Option 2

Every 4:00 for 7 rounds:

Run 300m together 15 Synchronized kettlebell swings/goblet squats (16kg/16kg)

12 Banded strict pull-ups *Adjust pull-up number based on where the athlete is at on the 3:00 mark.