042 : 021 FYF

Partner work can sometimes increase intensity, so knowing that can sometimes open a window into a trap. Somehow the combination of work here hides an insidious pace that must be dealt with. Because of the EMOM, you may find it hard to plan transitions and this makes it pretty fun.

Warm

Death by 10m Zombie walk, rest in the overhead position.

Work

In teams of two take on the following:

Section One: EMOM 5x Squats

50x cal Bike Erg

50x Devil press @ 35/50s

Section Two: EMOM 5x Push-ups

50x cal Ski erg

50x Box Jumps @ 24/30”

Section Three EMOM 5x burpees

50x Cal Row

50x D-Ball Over Shoulder 60/80lbs

Flow:

For the warm-up use a death by structure and start the first minute with 10m and add 10m every minute on the minute. After finishing the required Zombie walk, hold the weight overhead between each walk. You can choose either 2 light DBs or a single one, keep it light. Can be held overhead with one arm or two.

The partner session will be taken on as a chipper, finishing all the required calories or reps before moving on from one movement to the next. EMOM both players will stop and perform the required EMOM movement, changing movements when they move from one section to the next.

If you want to do this as a solo venture, set a timer for 90-sec work/ 30-sec rest and cut the reps and calories in half, the EMOM work must be done inside the 90-sec period.