15 minutes to establish a 1rm Front Squat.
3 rounds for time of:
40 HSPU (2012 Regional standard)
30 Partner Burpees
200m Buddy Carry
Notes: HSPU may apportioned in any way, I.E. they do not have to be done in equal numbers amongst teammates. Partner Burpees should be performed like Lateral Burpees. Each teammate should do 2 at a time. One rep would consist of a Burpee, then a lateral jump over the teammate (lying face down on the ground). The 2nd rep would be the same, but jumping back in the opposite direction. Teams must alternate Burpees every 2 reps. The 200m Buddy Carry should be performed with one teammate carrying the other for 100m, then switching for the final 100m (Fireman’s carry style).
Competition: Band Assisted HSPU, buddy carry can be a barbell equal to body weight. Performance and Fitness: Dumbbell Shoulder Press for HSPU, 20 Partner Burpees, Buddy Carry - hold KBs or DBs in hands for farmer's carry same distance .