Warmup: Jog, Hillbilly walkers, Weed Pickers, Sun Gods
Effort 1: Dora with partner alternating on work and movement. One partner stays stationary completing the exercise while the other partner travels ~50m and up/down two flights of stairs. Partners switch when partner 2 completes the movement. The partners move to the next set of exercise/movement when total reps between both partners have been reached.
- 150 Merkins/ Farmer’s carry with two cinder blocks
- 150 Alabama Prom Dates with cinder blocks/Rifle carry cinder block
- 150 Squats with two cinder blocks/bear crawl
Effort 2: Stationary Dora: Partner 1 does exercise while partner 2 holds isometric position. Switch when partner 1 reaches form failure.
- 100 Overhead press with cinder block/reverse plank
- 100 Rows with cinder block/plank
- 100 Lunges with cinder block/Air chair
20 Skull crushers with block and 20 Bicep curls with block