2 to Tango
Warm-up
Warm-up
1-2 Sets
250m Row (Moderate)
10 Box Jump w/Step Down (20in)
10 Alt. Leg V-Up
8 hanging Scap Retractions
6 Kip to Swing
4 Pull Ups
20 Shrugs in Handstand
250m Row (Moderate)
10 Box Jump w/Step Down (20in)
10 Alt. Leg V-Up
8 hanging Scap Retractions
6 Kip to Swing
4 Pull Ups
20 Shrugs in Handstand
1 Set (at workout pace):
3 Box Jump Overs (at workout height) (each)
3 Burpee Pull-Up
3 Strict Handstand Push-ups (each)
Partner Workout
25:00 Cap
Metcon (Time)
Partner for Time: (Split Reps)
70 Burpee Pull ups
70 Box Jump Overs (24/20)
100 Handstand Push-ups
70 Box Jump Overs (24/20)
70 Burpee Pull ups
70 Burpee Pull ups
70 Box Jump Overs (24/20)
100 Handstand Push-ups
70 Box Jump Overs (24/20)
70 Burpee Pull ups
Gymnastics
Metcon
12 Minute EMOM
Minute 1: 20 Alternating V-Ups
Minute 2: 30 second One Arm Hang [15 seconds each arm]
Minute 1: 20 Alternating V-Ups
Minute 2: 30 second One Arm Hang [15 seconds each arm]
Accessory
Metcon
For Time:
5 Sets:
30 Bicycle Kicks (L+R=1)
20 Crab (position) opp hand; opp foot Toe Touch (total)
10 Froggers (plank position hop forward; stay in squat position with hands in front and reset to plank)
-Rest 1:00 B/T Sets
5 Sets:
30 Bicycle Kicks (L+R=1)
20 Crab (position) opp hand; opp foot Toe Touch (total)
10 Froggers (plank position hop forward; stay in squat position with hands in front and reset to plank)
-Rest 1:00 B/T Sets