10-16-21

Beach Volleyball tomorrow at East Beach - 8am



Saturday Partner Workout


4 minutes on, 1 minute off

-work with your partner at a station for 4 minutes, splitting the reps however you choose, in a tag team fashion.

-at the 4-minute mark, stop, recover and transition to the next station.

-we'll go through all 3 stations twice, for a total of 29 minutes


Station 1:

-8 Cal Bike

-8 Devil Press


Station 2:

-8 Cal Row

-8 Burpee Row Hops


Station 3:

-8 Barbell of Choice

-8 Burpee Facing Box Jumps


Step 1: get into partnerships


Step 2: get into groups of three partnerships, so, groups of six people


Step 3: decide which partnership is starting at Station 1, Station 2, and Station 3.


Step 4: set up and get down! (for all six people, you'll only need one bike, one set of DBs, one rower, one box and one bar.


For Station 3, you can do any variations of the Snatch, Clean, S2O series, Squats, or Deadlift. Make the weight similar in it's difficulty for 8 reps as 8 BFBJ. Like the other couplets, the flow should be smooth and relatively equal in difficulty. They should not feel like all barbell or all BFBJ.


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