Today's session is focused around a partner cardio workout. Prior to that, we will be priming the legs by doing various loads on the back squat. The forecast calls for some sun and moderate temperatures, so let's get outside while we can still exercise. Keep in mind, the workout will be 20-30 minutes long so don't go out too hot on that first round, and get that sweat on before the weekend!


  • Back Squat (wave sets) E90s

Wave 1 - 8, 6, 4, 2 adding weight each set

Wave 2 - 8, 6, 4, 2 adding weight from wave 1


Partner Nurwor (30 minute cap)

  • 5 rounds each 

  • Partner 1 500m Row

  • Partner 2 400m Run

Both partners working at the same time on opposite stations, once both are done, you switch stations to complete the round. 


  • 1. 300m run and 375m row