Movement Prep:
1 Min Each Side - Banded Hip Floss
2 Min Rotating Plank (Front, Side, Back, Side)

Warm-up:
2 Rounds of

  • 200m Row
  • 10 Light Wall-balls
  • 200m Ski
  • 10 Walking Lunges
  • 200m Run
  • 10 Light KB Swings

Strength:
5-5-3-3-1-1-1 Back Squat

Conditioning:
16 Min Partner AMRAP

  • Partner 1: 400m Run
  • Partner 2: Rounds of...
    • 5 Atlas Stone Ground-to-shoulder (140/95)
    • 20m Walking Lunge