Conditioning
30:00 AMRAP, With a Partner
30/22 Calorie Echo Bike
30 Alternating Dumbbell Hang Snatch
30m Dumbbell Suitcase Walking Lunge
30 Pull-Ups
Dumbbell: 22.5/15kg
*Split work as desired between you and your partner
Goal: 3–5+ rounds
Stimulus: Long-duration partner conditioning with cyclical output, unilateral loading, and shared gymnastics volume
RPE: 7.5-8/10. Think consistent effort and smooth on and off 1:1 work to rest ratio.
Primary Objective: Maintain continuous forward progress through smooth partner handoffs
Secondary Objective: Keep dumbbell work and pull-ups in short, repeatable sets to avoid grip failure
