A.
30 Minute Partner AMRAP
In teams of two, each exercise load is split evenly with your partner. Partner A row 250m then switches and waits for Partner B to complete Row. Teams progress through each station in the same fashion but perform the partner plank together. After each round, switch turns.
500m Row
20 DB Shoulder Press
24 Box Jumps/Step Ups
30 Air Squat
30 Push-Ups
1:00 Partner Plank
B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Hip Bridge Hold x 30-40 seconds
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Wall Slides x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds