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
  • 9 Ring Row Negatives

Conditioning:
12 Min AMRAP

  • 12 Push Jerk (115/75)
  • 12 Toes-to-Bar
  • 200m Run