Beyond grateful for the team I've got here!
Front squat: 15mins to find 1RM
a) 3x4 push press (work up to heavy set)
b) 3x7 glute-ham raise w/partner holding feet (or GHD; beginners use box to push off of)
*rest 30 seconds between each and 1min after “b”
Partner workout - 1 set:
1300M row - other partner holding barbell in front rack (115/75)
200M suitcase carry (75/55) - each partner holding a DB
*these are rough prescriptions for weight. Choose a weight suited for each member.
**you can switch hands whenever in the 200M carry