Mobility:
2 Rounds of...
10 Stride Stance Good Mornings
10 KB Windmills

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

Strength:
18 Min E2MOTM
10-5-3-1-1-1-3-5-10 Bench Press
Peak at third single and then go 90%, 85%, 70%
Execute 5 Scap Push-ups, 5 Hanging Shrugs & 5 Ring Row Shrugs after each set

Conditioning:
14 Minute AMRAP
Teams of 4 divided into two groups of 2

  • 7 Partner Deadlifts (405/285)
  • 7 Synchro Burpees-over-bar
  • 7 Shuttle Runs

Scaling:
Go as an individual w/light bar