Partner Party

Partner Party


*Bring a friend to CFOKC today for free!*


Push Press

B: 3x8

I: 3x6

A: 5x2


4 rounds for time, with a partner:

30 alt reverse lunges

20 box jumps or stepups

10 plyo pushup or HR pushup

*each partner goes through each round 4 times

*P1 completes an entire round, then P2 completes an entire round

*While P1 is lunging, P2 holds in the bottom of the squat. While P1 is jumping, P2 holds in a hollow rock. While P1 is doing pushups, P2 holds plank. Both partners must be working at the same time.


calves on post, couch stretch

*CFOKC Football Class at 4:30pm:

7x3 strict press

For 15 min, every 30 on the 30:

1 deadlift

3L/3R 1 arm DB row

Then, 3 sets:

empty bar curls - max reps

banded tricep pulldown - max reps

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