PARTNER UP! A 30:00 workout means endurance of a moderate pace, not ALL OUT for the entirety of the workout. That means some exercises should be slow and steady, and some more of a speedy push. ALL REPS ARE SPLIT, divide anyway. 1 Work / 1 Rest, except as noted.
Singles
10#
Same MB
Up to 10#
Yellow
Up to 10#
Up to 12"
Ring Rows or Jumping
Same DBs
0:45 Singles + 0:15 DU Attempts
10/15#
Same MB
10/15#
Yellow/Green
10/15#
12-20"
Jumping or Bands
Same DBs
0:30 Singles + 0:30 DU Attempts
15/20#
Same MB
15#
Green
15#
20-24"
1 Band
Same DBs
DUs
20#
Same MB
20#
Green/Blue
20#+
24"
Strict or Kip
Same DBs
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