4/4/15 “This is my bumper”

2014-01-31 13.28.48

Mobility: Ankle Mobility

Skill Practice Warm Up: Heavy farmer carries. Use Dumbbells, Kettlebells or Farmers bars and work up to a challenging 40m farmer carry.

Strength Workout: None.

Metabolic Conditioning Workout:  “This is my bumper. There are many like it, but this one is mine…” Teams of 2 people, one person working at a time. – 20 Min. AMRAP

400m Bumper Plate Farmer Carry (A: 45lbs, I*: 25lbs, N: 25lb dbs) one person must carry both bumpers together, no splitting them up, both partners must run together.  Coed teams can do one of each plate for ‘as Rx’.

25 Bumper Plate Burpees (same)

25 Bumper Plate Squats –hug plate to chest- (same)

25 Supine Ring Rows (partners must share one pair of rings)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  2 – 4 Rounds

Coaching Tips: Don’t worry about splitting the work evenly. If one person is faster on one movement than the other have them do more reps. This will increase your overall speed for the whole workout is faster ensuring both of you get an equally hard workout. Trade often on the farmer carries, it will pay off big time on the later rounds. The same thing goes for the burpees. Go a little bigger on the squats and the ring rows. Remember to shift the reps to the partner who is going to do better at it!

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To: 14 – 06 – 19

Optional ‘Cash Out’: None.

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