Movement Prep:
Shoulder Series

Warm Up:
Troy Special

Skill/Strength:
10 Min EMOTM

  • Odd Min: 5 Weighted Push-ups
  • Even Min: 5 Ring Rows

Conditioning:
6 Min Partner AMRAP

  • Athlete 1: Row 250m
  • Athlete 2: Max Distance Overhead Walking Lunge (45/25)

Switch every 250m

2 Min Rest

6 Rounds for time with a partner...

  • Athlete 1: Row 250m
  • Athlete 2: Max Distance Burpee Broad Jumps

Switch every 250m
Every switch = 1 Round

Record total meters lunged and broad jumped

Scaling: Regular Lunge and slow BBJs