Evening prime up ⬆️ 💪🏼📝

🔥

(0:00–2:30)

Partner Engine Push:

Partner A: 12 Calories Assault Bike hard

Partner B: 15 Wall Balls

Switch immediately

2 rounds

*Spike heart rate early and rehearse fast handoffs

(2:30–5:00)

Partner Barbell Flow:

Partner A: 8 Ground To Overhead (empty or light bar, touch-and-go)

Partner B: 10 Toes-To-Bar or Knee Raises

Switch immediately

2 rounds

*Prime bar path, overhead lockout, and midline under breathing stress

(5:00–7:30)

Partner Volume Build:

Partner A: 15 Wall Balls

Partner B: 10 Calories Bike hard

Switch immediately

2 rounds

*Condition legs and lungs for long descending sets

(7:30–10:00)

Partner Quality Reps:

Partner A: 6 Ground To Overhead (light-moderate, unbroken)

Partner B: 8 Toes-To-Bar

Switch after first full sequence

*Reinforce strong touch-and-go reps and clean transitions before the 35-min grind

🔥 Partner Conditioning Grinder (35-Minute Cap)

Teams of 2 — Only 1 partner works at a time ( me & wife)

Time Cap: 35 Minutes

Goal: Finish if possible. If not, track where you end.

For Time:

⚡ Standards & Intent

One athlete works at a time. Switch as needed.
Ground to Overhead = Quality First.
On the 90 and 50 reps, NO singles. Minimum touch-and-go sets of 2–3 reps. If you cannot maintain that, scale the weight.
Move with urgency, but never sacrifice mechanics.

🎯 Coaching Emphasis

This is a team grind. Volume is high, but discipline matters more than speed.

Control your transitions. Communicate. Stay composed under fatigue.

Quality reps build strong teams. Sloppy reps build bad habits.

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