Movement Prep:
Scapula Series

Warm-up:
2 Rounds of

  • 10 KB Swing
  • 200 m Run/Row Ski
  • 10 Wall Balls
  • 200 m Run/Row Ski
  • 10 Burpees
  • 200 m Run/Row Ski


Strength:
18 Min EMOTM 5-4-3-2-1-5

  • Weighted Pull-ups
  • Weighted Push-ups
  • Weighted Ring Dips

Last Set of 5 Perform Negatives

Workout:
8 Min. Partner AMRAP

  • Partner 1: 3 x 20m Shuttle Sprint
  • Partner 2: Max Rep Weighted Sit-up (16kg/10kg)

Score Total Meters + Total Sit-ups