Prep

1) 3 Rounds:

5 Russian Baby Makers

5 Box Step-ups

10 Scap Push-ups

2) BP Dynamic Warm-up x 5 minutes

A.

“Partner 150s” 

For time:

50-40-30-20-10:

Air Squats

Box Jumps w. step down (24/20)

Abmat Sit-ups

Push-ups

Wall Balls (20/14)

*Both partners run 400 meters after each completed round.

– One person works at a time 

– Split into manageable sets, roughly 10-15 reps per person. Know that there are 150 total reps of each movement. 

Goal = sub 25:00.

Time cap=35:00

Essentials – Box Step ups, Incline push ups, Run 200m

B.

KB Curls

3 x 8-10. 

Rest 60s.