1. Warm up.
2. Skill training: snatch balance
*3. Partner workout; six rounds for time and reps of:
a. 100/70 kg prowler push, 1 trip
Pull ups, 8 reps
b. As many rounds as possible of:
Push ups, 5 reps
Standing step back lunges, 10 reps
Partner 1 pushes prowler and then completes 8 pull ups; partner 2 completes as many rounds as possible of push ups and lunges until partner 1 finishes prowler plus 8 pull ups; then swap and repeat for six rounds each. Score is: number of push ups, minus total workout time.
4. Recovery: mobility
*Bring a couple of pairs of trainers if you have them, just in case the ones you intend to use slip on the wood.
Chris: score =55.5 (73 push ups, 17:51)
Jenny: score = 40.5 (60 push ups, 19:35)
Claire: score = 70 (91 push ups, 21:06)
Rachael: score = 114 (135 push ups, 21:06)