June 19, 2021

Posted By: Christi

In teams of 2, 4 rounds for time of:
Partner 1 do:
Farmer Carry, 50/35 lbs, 100 m
Partner 2 do:
AMRAP DB Man Makers, 50/35 lbs

Partner workout with a modification of another session we did earlier in this cycle. This time one person is doing the farmers carry while the other is doing max rep man makers. The loading on the framers carry is reasonable but we don’t want you running with the weight. You can walk as quickly as you like but it should still be a walk, not a trot or jog. It’s all about time under tension here. For the man maker the loading should be challenging but something you can keep a continuous pace with even when a bit fatigued. Goal is total time as well as reps on the man maker.

5 rounds for max reps of:
max rep Slam Balls, pick load, 20 secs
Rest 10 secs
max rep Weighted Russian Twists, pick load, 20 secs
Rest 10 secs

A Tabata Mash to finish off the day. This means you will have :20 sec of work and :10 sec to rotate to the other exercise. The loading is listed as moderate since depending on the object you use for these it can feel very different. The slam ball should be another way to get your heart rate up while focusing on your midline. Russian twist is for some rotational work and you can use a medball, dumbbell, or even a plate.

Post Work 1x:
10ea Lying Thoracic Rotation
1min Childs Pose
:30sec ea. Thread the Needle