Prep

1) Foam Roll Adductors x 60s each

2) Adductor Rockback Stretch x 60s each side

3) 10 Shin Box + Forward Fold total

4) 3 Rounds:

– 20 foot Bear Crawl

– 10 Air Squats

– 5 Up Downs

– 10 X-Band Walk each

A.

Medicine Ball Clean

– Coach Led

B.

In Teams Of 3

AMRAP 8:

Wall Balls

*Each partner completes 10 reps at a time. 3 Burpee penalty if the medball touches the floor at any time during the workout, performed by each member, to be done immediately.

-Rest 60s.-

AMRAP 8:

30 Calorie Air Bike

30 Medball Clean

**Each partner completes 10 reps/calories at a time. 3 Burpee penalty if the medball touches the floor at any time during the workout, performed by each member, to be done immediately.

-Rest 60s.-

AMRAP 8:

30 Power Snatch (95/65)

30 Partner Medball Chest Pass

*same rules as AMRAP 1/2

-Rest 60s.-

AMRAP 8:

Farmer Carry x 90 ft. (70/53)

*KBs cannot touch the floor at any point during the workout or all team members incur a 3 burpee penalty, to be done immediately.

– Goal: Today’s workout is about communication and strategy. Beyond that all work/scaling should allow for people to perform their sets with a challenging but sustainable effort.

C.

Cool down

5:00 easy bike + 5:00 easy row or jog