Prep

Equipment Required: foam roller, light/medium band

1) Foam Roll Hamstrings x 60s each

2) 4 each Single Leg Upward Dog to Standing

3) 3 Rounds:

– 2 Russian Baby Makers

– 4 Upward to Downward Facing Dog w Toe Touch

– 6 Up Downs

– 8 total Box Step-ups

A.

For Time With A Partner

AMRAP 6:

Max Cal Row

Rest 60s

AMRAP 6:

Max Burpee Box Jumps (20″)

Rest 60s

AMRAP 6:

Max Cal Bike

Rest 60s

AMRAP 6:

Max Wall Balls (20/14)

– Goal: Challenging effort, split as evenly as possible. Fast transitions between partners

L2: (Burpee + Box Step-up) (14/10)

L1: (Up Down + Box Step-up) (10/8)

B.

Recovery

5:00 easy pace Jog, Bike, Row, Ski etc

C. 

Weighted From Pumps

3 x 20. Rest 60s