Movement Prep:
Scapula series x 1

Warm-up:
A) 2 rounds:

  • 30 single leg jump rope + 5 see saw steps - Right
  • 30 single leg jump rope + 5 see saw steps - Left
  • 10 Ipsilateral Dead Bugs

B) 2 rounds

  • 15 hanging shrugs
  • 5 strict pull ups or 10 ring rows
  • 15 Russian KB swings
  • 5 Goblet squats w/ 5 second pause in bottom position

Fun:
3 Min Waiter Tag

Conditioning:
24 Min Partner AMRAP

  • 24 Toes-to-Bar
  • 24 Over-box Jumps (24/20)
  • 24 Dumbell Push-press (35/25)