Partner Up:
Partner 1: BP with DB x 15 moderate weight
Partner 2: Amrap of 5 BJ, 5 burpees, 5 Touch the floor touch the ceiling.
You are working against your partner in this 20min AMRAP. You will keep track of where you left off in amrap and pick back up there after each BP round.
AMRAP 15 minutes:
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For Time:
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Weight Vest Wednesday
5 Rounds:
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4 Four minute Rounds:
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10!
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Partner Up:
Card game, with a twist, start with a 400m run and every 13 cards you will run as a team 400,
Diamonds: sit ups, feet on a box
Diamonds: Slam ball squat thrust (slam the ball and do a squat thrust on it, repeat)
Clubs: Mule kicks on the wall
Spades: Renegade rows with a push up
(Jokers do not count in the 13 cards)
Red Joker: 50 body weight rows, feet on a box (per team)
Black Joker: 50 total Med ball cleans with a throw (one person does a clean, partner squats, and then catches the thrown ball, switch)
7 Rounds:
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10!
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Weight Vest Wednesday
30-25-20-15-10-5
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