Thursday, October 7th, 2019

Published November 6, 2019

3min Z1


Crossover Symmetry


Gymnastics EMOM




A. With a partner, 10 RFT:

200m run or 250m row,

10 Plate cleans 35/25

10 Burpees to plate

*This is a relay style partner workout. It's 10 rounds in total. each partner does 5 rounds.

**When partner 1 completes their 10th plate clean, partner 2 then starts their round.

***Time cap is 18 mins.


B. With a partner, :45 on/:10 off, rotate through the 5 cycles:

1. Assault Bike for max cals.

2. Row or Ski for max cals.

3. Partner med-ball russian twist (sit next to each other and pass)

*10 seconds is not a lot of time to transition, make sure you are moving.

**On interval 1, partner 1 starts on the bike and parnter 2 starts on the row/ski, on the 2nd interval, partners switch machines. On the 3rd interval, partners come together for the russian twist. 

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