Prep
-Foam roll wherever needed
3 Rounds:
– 5 Russian Baby Makers w Thoracic Rotation
– 5 Up Downs
– 10 Scap Pull-ups + 5 Kip Swings
– 10ft Crab Walk
A.
For Time With A Partner
0:00 – 8:00
10 Box Jumps Step Downs
10 Chest to Bar Pull-ups
*One partner completes a full round. Goal = 3 rounds each.
10:00 – 18:00
25 Meter Farmer Carry – heavy
*One partner completes one round at a time. Goal = 4 rounds each
20:00 – 28:00
25 Meter Backwards Sled Pull – heavy
*One partner completes one round at a time. Goal = 4 rounds each
– Goal: Have fun! Today is less about score and more about getting a good sweat!
Rx+: (6/4 Bar Muscle-ups for Pull-ups)
L3: (Pull-ups)
L2: (Ring Assisted Pull-ups)
L1: (Box Step-ups) (Ring Rows)
*Sled Pull alternative: Max 10 Cal Rows
B.
Band Stability Single Leg Hip Thrust
3 x 10. Rest 60s.