Friday's won't always be for fun

Twin Pair

Buy in:
6 rounds alternating of:
10 thrusters, 95/65lbs
100m run backwards

Then:
50 partner sit-ups
50 syncro hip extensions
50 syncro ring rows

Cash-out:
100 front squats, 95/65lbs

Time Limit: 30 Minutes

The first section is a you go I got format. One partner will complete the thrusters and the run and then the next partner will do the same for 6 rounds total (3 each). The middle contains syncro work. For the sit-ups you will interlock arms and sit up together. For the hip extensions you will meet at the top between every rep to show that you are together. For the ring rows you will meet at the top as well. During the cash out 1 partner works while the other rests, just have to get through it, it doesn't have to be even.

Greg KeeterComment