Movement Prep:
4 Min Rotating Plank
30 Seconds each: Front/Side/Reverse/Side

Warm-up:
Locomotion
Partner Banded Broad Jumps

Strength:
10 Min E2MOTM
5-5-5-5-5 (Each Leg)
Single Leg KB Deadlift

Conditioning:
12 Min AMRAP
Teams of 3 or 4

  • Athlete 1: 200m Run
  • Athlete 2: DB/KB Thrusters
  • Athlete 3: Tire Flip and Jump
  • Athlete 4: Rest

After 200m Run everyone advances to next movement
Count total reps for each athlete and add together at end
Teams of 3 have no built-in rest

Scaled:
Join team of 4 and use single KB for Thruster