Death Star

RXD

AMRAP 25min w/ a partner

3 Squat Snatch (95/65lbs)

6 OH Lunges

Each person alternates and does 1 round each in an ‘I go, you go fashion’

After every 8 total rounds, you both Row 400m (200 each)

FITNESS

AMRAP 25min w/ a partner

3 Power Snatch

6 OH Lunges

Each person alternates and does 1 round each in an ‘I go, you go fashion’

After every 8 total rounds, they both Row 400m (200 each)
Stationary reverse lunges (are easier on knees)

Rx + (115/75lbs)

This is a fun Workout! A barbell Complex mixed in with some running. The Complex does not need to be done unbroken, but it would be better if it was. This will help keep the intensity high between partners.

Ideally, partner up with someone of similar skill and share a barbell, if not thats ok too.

The goal is to work hard and have fun with it. ? The loading should be light enough that everyone can always pick the weight up and perform 1 round of the Complex. Don’t go too hard out the gate, it’s a long workout. Be methodical and consistent. Remember, it needs to be ‘I go, you go…’ so if your buddy gets tired, you don’t get to do another round for them! Encourage each other. Chest bumps are extra credit.

Most people will probably use the row as a little breather. That is fine, but make sure you don’t go too slow here and waste time. If you are able to chit chat, you are going too slow. ? Share the load and both do a short 200m row to equal 400m.

Fitness: Use an empty barbell. If the OH Lunges are still too hard, perform the Lunges with the bar on your back. Everything else that we have mentioned for the other categories applies to you too.

Partner Back Bridges

* Help each other get into good positions.

* Perform 6 x 10sec holds each.

* One person does all 6 efforts first, then they switch.

* Rest 5-10sec between each effort.

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