Movement Prep:

  • 2 Min. High Hamstring Roll
  • 2 Min. Bow and Arrow Stretch

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:

  • 1-1-1-1-1-1-1 Deadlift

Conditioning:

20 Min. Partner AMRAP - One athlete does a round while partner rests

  • 4 Burpees-Over-Bar
  • 6 Push Press (115/75)
  • 8 Box Jump (24/20)

Scaled:

  • Go solo and/or go slow