Movement Prep: 2 Rounds of Tabata

  • Contralateral Dead Bug
  • Hollow
  • Plank Hold
  • Ipsilateral Dead Bug
  • Arch Hold

Warm-up:

With a Partner...

  • 400 m Row/Inchworm Complex
  • 30 Partner Med-ball Sit-ups
  • 20 Partner Med-Ball Squat Toss
  • 10 Partner High-five Burpees
  • 3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Strength:

10 Min. E2MOTM

  • 3-3-3-3-3+ Shoulder Press

*Work to 3 RM in 4th set and use 85% for 5th set

Conditioning: Partner WOD

  • 50 Power Clean w/Partner in Rack (125/85)
  • 50 Wall Ball w/Partner in Bar-hang (20/14 @ 10')
  • 50 Box Jump w/Partner in Plank (24/20)
  • 50 DB Snatch w/Partner in Lockout (55/35)

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