IAFC    may 3rd, 2022        “PAIR IS FAIR”

This is an Interval class, using an external resistance ( your partners)in your workout. Is not the same  effort to just increase our intensity by ourselves  in an exercise, but the challenge here is not to be “dragged “ by my partner, but to present resistance.That is the basic idea of working with a partner.to have an external resistance, and a kind of “competition”, and without knowing it working a high intense Interval.

After warming up We are using the tether on each belt at the back of both:

FIRST  SERIE
* make just move the legs in a bycicle move, the partner, just keep the legs still an make a bresast stroke, and then switch
REPEAT IT TWICE(at least)
*both use legs and arms at the same time, for at least 30 seconds, followed by an active rest,
REPEAT TWICE

SECOND SERIE

*one partner starts “climber move”helping with hands , the body is 45Âș tilte the other partner  runs straight with fists on their hands, and then switch every 15 seconds, after 1 minute,  active rest
*both work climber movement for at least 30 seconds, followed by an active rest,
REPEAT TWICE

THIRD SERIE (tether to the front)

*move the tether to the front, both start “reverse breast stroke” one partner starts sitting side kicks, and the other “leg scisors” seating , switching every 15 seconds, for a minute, active rest.
*both work open side kicks, and  then both Work front scissors
30 sec each, with active rest

FOURTH SERIE

*both are seated one performing sit kicks, the other one both legs at the same time, changing every 15 seconds, for a minute, active rest and repeat.

TAKE THE TETHER AWAY.

FIRST SERIE

*one is pushing the partner in a 45 Âș angle, both hands firs, then just right hand, then both and then left hand, 15 seconds each ,twice beore the other parrtner starts

 SECOND SERIE

*back to back the partners starts to push each other like a reverse climber, and arms.
You can just add  this kind of pair work in a segment of your class, deppending on your participants skills and phisical condition.

IT COULD BE AS CHALLENGING AS YOU WANT TO.

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