SAT 2/21/26 - 9 - 11am - Open Gym / Partner WOD

Warm Up - Partner 1: 10 alternating Spiderman stretch + reaches - 10 up-downs - Partner 2: - Bike, slow
Switch
Partner 1: 10 alternating Samson lunges - 10 air squats - Partner 2: Bike, moderate
Switch
Partner 1: 10 alternating scorpion stretches - 10 burpees - Partner 2: Bike, fast
Switch

10 banded pull-aparts - 10 banded monster walks, forward - 10 banded monster walks, backward - 10 banded side steps, right - 10 banded side steps, left - 10 alternating plank shoulder taps - 10 wall step up shoulder taps - 1 wall walk

4 walking lunges, unloaded - 4 dumbbell walking lunges, light - 6 dumbbell walking lunges, workout weight
– Partners take turns moving through each step.

PARTNER WOD

60/50 calorie bike L2-50/40 calorie bike L1-30 20 calorie bike
200ft Double-DB walking lunges L3-50/35# L2-40/25# L1-30/15#
20 wall walks L2-14 wall walks L1-12 inchworm pushups (knees if needed)
– Split work as needed; 1 partner works at a time.

2 rounds for time

Post WOD - 1:00 foam roll upper back - 1:00 pigeon stretch - 1:00 arm cross-body deltoid stretch