Movement Prep:
2 Min. Bow and Arrow Stretch
2 Min Pec Smash w/Lax Ball
Warm-up:
With a Partner...
- 2 Min. Shuttle Run/Inchworm Complex
- 30 Partner Med-ball Sit-ups
- 20 Partner Wall-balls
- 10 High-five Burpees
- 3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)
Strength:
6 Min EMOTM
- Odd Minute: 5 Pull-up Negatives
- Even Minute: 7 Push-up Negatives
3-5 Second descent
Weighted Push-ups if needed
Conditioning:
12 Min AMRAP
- 12 Front Squats (115/75)
- 12 Push-ups
- 24 Lateral Bar Hops
Scaling:
Goblet Squat, Box Push-ups, Bar Hops