Warm up

7 min AMRAP:

6 alternating bird dogs

8 hollow rocks

10 staggered stance KB goblet hold good mornings (5 per side)

12 lateral jumps over the KB

Partner conditioning

For time:

Buy-in: 3 rounds of

10 synchro burpees (both partners at the same time)

14 deadlifts 275/185 lbs, alternating reps between partners – partners have to alternate each rep (7 reps per partner)

Then:

5,000m/4,000m row, switching every 250m with partner, while the other partner is holding a plank

Time cap: 27 min

Cool down

1 min per leg couch stretch

1 min per leg pigeon stretch

1 min child pose

1 min saddle pose

EVF360

Indoor

Part A

For time:

Buy-in: 3 rounds of

10 synchro burpees (both partners at the same time)

20 synchro double dumbbells deadlifts 50/35 lbs

Then:

5,000m/4,000m row, switching every 250m with partner, while the other partner is holding a plank

Time cap: 27 min

Part B

3 rounds for quality:

15 supermen

100 ft. per side dumbbell waiter carry

5 left leg single dumbbell front rack box step up, dumbbell in the right arm

5 right leg single dumbbell front rack box step up, dumbbell in the left arm

Outdoor

Part A

For time:

— Buy-in: 3 rounds of

10 synchro burpees (both partners at the same time)

20 synchro single arm dumbbell deadlifts 50/35 lbs (switch arm anytime)

— Then:

10 rounds per partner of (while the other partner is holding a plank):

40 double unders

10 alternating jumping lunges

Time cap: 27 min

Part B

3 rounds for quality:

15 supermen

100 ft. per side dumbbell waiter carry

5 left leg single dumbbell front rack step up, dumbbell in the right arm

5 right leg single dumbbell front rack step up, dumbbell in the left arm