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:

5-5-5-5-5 Shoulder Press

Conditioning:

Teams of 2 Relay Style

18 Min AMRAP

  • 6 Overhead Stationary Lunge (95/65)
  • 6 Toes-to-bar
  • 12 Lateral Bar Hops

Scaled: Unweighted bar, horizontal Toes-to-bar, bar on ground