Sat July 12 "Tug Boat"

Train

1) Tug Boat PARTNER WORKOUT (Teams of 2)

AMRAP 30
20 Alternating Front Rack Step Back Lunges (95/65)
10/8 Cal Bike
20 Hang Power Cleans (95/65)
10/8 Cal Bike
20 Kettlebell Swings (53/35)
*Alternate Movements with Partner

Stimulus

1) The flow of the workout goes … Partner 1 will lunges then partner 2 bikes, then partner 1 performs hang power cleans then partner 2 bikes, then partner 1 completes the kettlebell swings and partner 2 starts the lunges … working through alternating between the movements until 30 minutes is up. Scale the Lunges to bodyweight if the amount seems daunting.

Extra Credit

4 Sets:
6 Bench Press @ 70%
3 Strict Weighted Pull Ups @ Moderate Load