Partner Abs

Warm up 3 X:

1 Minute Plate Switches

5 Knee Grab to Single Leg Deadlift R

5 Knee Grab to Single Leg Deadlift L

Complete one of the following options, with a partner (Individual option outlined below)-

Option 1 > 1 Month:

While one partner completes a 200 m run or row, the other completes the movement. Then they switch. Limit rest during the switch and between different exercises. Each couplet is performed 3 times, so each team member rows 3 times per couplet. Couplet are as follows:

Wall Sit

Plank (High or Low)

Bicycle Crunches

Glute Bridges

Option < 1 Month*:

While one partner completes a 200 m row, the other completes the movement. Then they switch. Limit rest during the switch and between different exercises. Each couplet is performed 2 times, so each team member rows 3 times per couplet. Couplet are as follows:

Wall Sit

Plank (High or Low)

Bicycle Crunches

Glute Bridges

*Take breaks when you need to

Cool Down:

Down Dog and Child's Pose

Scorpion Stretches

3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches

QL Stretch

This may be completed individually-

3 Rounds of:

200 m Row

1 Minute Wall Sit

3 Rounds of:

200 m Row

1 Minute Plank

3 Rounds of:

200 m Row

1 Minute Bicycle Crunches

3 Rounds of:

200 m Row

1 Minute Glute Bridges

Post Thoughts to Comments

That's some great teamwork!