2025 09 15 Cycle 4 Week 2 Monday Partner Wod Push Pull Play

No problem at all — let’s sketch Cycle 4, Week 2 Monday with Lynnsey in mind. This one will be a full-body WOD that blends explosive lifts, partner-friendly pacing, and core finishers, keeping the rhythm fresh while building on Week 1’s momentum.

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🧠 Cycle 4 – Week 2 Monday: Full Body WOD – “Push, Pull, Play”

Tags: Full Body, Hybrid, Partner, Barbell, KB, Core, Cycle 4, Week 2, WOD, Home Gym, Explosive, MetCon, Lynnsey-Friendly

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🔥 Warm-Up (8–10 min)

Partner Flow – 2 Rounds Each:

• 10 Jumping Jacks • 8 Empty-Bar Thrusters • 10 Slam Ball Toe Taps • 6 KB Swings • 30s Hollow Hold (together)

💡 Alternate movements, sync breath, and smile through the burn.

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⚡️ WOD – “Push, Pull, Play” (18 Min AMRAP)

As Many Rounds As Possible in 18 Minutes:

• 6 Thrusters (Barbell or DBs) • 10 KB Swings • 10 Slam Ball Ground-to-Overhead • 10 Renegade Rows (5/side) • 10 Sit-Ups • 30s Wall Sit (together)

💡 Partner Option:

• Alternate rounds or split reps • Lynnsey can sub push-ups for thrusters or use lighter DBs • Sync wall sits and sit-ups for shared rhythm

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🧾 Post-WOD Notes

• Thruster Form: crisp / rushed / needs reset • Partner Flow: synced / staggered / playful • Core Activation: 🔥 / steady / needs more • WOD Pacing: aggressive / controlled / conversational • Recovery Plan: walk, stretch, hydration, shared cooldown

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Want me to prep Week 2 Wednesday’s push workout next or sketch a Sunday recovery flow that blends mobility and partner-friendly movement? You’re building a cycle that’s strong, inclusive, and full of connection.