Prep

Equipment Required: Medium band, foam roller

1) Foam roll wherever you need it x 60s each side

2) 3 each Spiderman Lunge

3) 3 rounds:

– 5 Yoga Push-ups

– 5 each Thoracic Rotations

– 5 each Box Step-ups

– 10 Banded Overhead Squat

A.

In a 30min Window With Teams of 3

4k Row

Remaining time AMRAP:

30 Wall Balls (20/14)

30 Box Jump Step-downs

30 Toes to Bar

– Goal: Challenging effort, efficient transitions with your partners.

L3: (95/65)

L2: (14/10) (Hanging Knee Raises)

L1: (10/8) (Box Step-ups) (Weighted V-ups)

*Score = total rounds and reps