Prep
Coach led Dynamic Warmup
A.
-Coach led
B.
Partner Conditioning
3 Rounds of:
50 Wall Balls (20/14)
30 Burpees
Right into:
3 Rounds of:
50 Calorie Row
30 Power Snatch (95/65)
Right into:
3 Rounds of:
50 Walking OH Plate Lunges (45/25)
30 Chest to Bar Pull-ups
– Goal: Split work evenly so you’re able to work at challenging pace for all pieces today.
L2: (14/10) (75/55) (35/15) (Pull-ups)
L1: (10/8) (25/15 Alt. DB Snatch) (25/10) (Band Assisted Pull-ups)
TIME CAP = 30:00
C.
Arms & Abs
Reps of:
40-30-20-10:
*20s Hollow Hold after each set