50 Squat and Throw MB Over Pull-up Rig to each other
50 MB Sit-up Throws
400-m MB Bear Hug Carry (switch as needed)
50 Russian Twist Throws to each other
50 Partner Wall Balls
AMRAP 25 min.
MB (20/14 lb.)
Friday brings us a partner effort, combining Squatting, midline work, and a Carry. Most movements are alternating each rep, with the Carry in the middle allowing partners to switch as needed. This workout is intended to be fun and to foster teamwork with one another as most movements are performed by alternating partners, so you’ll have to be tuned in to how your partner is feeling, and if you need to take a collective break.
The workout starts and ends with some compound Squat to Throws, so it will not only begin with a leg and shoulder burn, but be heart-rate intensive as well. Another set of movements in the workout are heavily midline intensive—both the MB Sit-ups and the MB Russian Twists. These movements will be demanding on core stamina, but will give you a chance to catch your breath a bit. The Carry will be both heart-rate and shoulder-stamina intensive, and the position of the Carry will tax the upper back and breath.
Aim to get close to finishing your second round.