Warm Up
Partner General Warm-Up In Team Of 2
9oom (change each 100m)
While P1 Runs, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges
2 Sets
20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)
20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)
20 Med Ball Ground to OH (stand back to back and pass ball overhead)
Skill
Emom x 10 Minutes
MIN 1 – 16/14 SDHP
MIN 2 – 5 Tempo Strict Pull-Ups (1111)
Workout
EMOM x 15 Minutes
MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up
*Alternate arms each rep for a total of 10 reps.