partnerwod
20 min amrap
400 m run
50 kb swings 24/32
400 m single kb farmers carry
note: partners run together and break up the other
two movements as needed
post workout
3 sets
1:00 plank hold (accumulate)
20 sec strict sit ups
lift off prep
every 3 min for 4 rounds
12 reps bench press
every 3 min for 4 rounds
12 reps deadlift
note: 50% of your curren one rep max
