Prep

1) Foam Roll – where you’re sore for 30-60s per spot

2) Spiderman Lunge 4 each

3) 3 Rounds of:

– 4 Russian Baby Makers

– 4 Box Step-ups each

– 8 Banded Overhead Squats

4) Rowing Drills

A.

AGAINST A 30:00 CLOCK

With a partner complete:

0:00 – 10:00

Max Farmer Carries x 100 ft.

10:00 – 20:00

Max Distance on the Rower

20:00 – 30:00

Max Rounds of:

7 Box Jumps w. step down (24/20)

7 G20H with a plate (45/25)

7 Up-Downs

– Each partner completes a full round at a time.

– Goal: Split work in half and sustain a challenging pace.

B.

World’s Greatest Stretch

10 reps each side.