Movement Prep:

  • 4 Min. Banded shoulder work

Warm-up:

With a Partner...

  • 400 m Row/Inchworm Complex
  • 30 Partner Med-ball Sit-ups
  • 20 Partner Wall-balls
  • 10 Lateral Leapfrog Burpees
  • 3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Strength:

3 Rounds

  • 5 Pull-up Negatives
  • 7 Push-up** Negatives
  • *3-5 Second descent

    **Weighted Push-ups if needed

    Conditioning:

    12 Min AMRAP

    • 12 Front Squats (115/75)
    • 12 Push-ups
    • 200m Run

    Comment