Warm Up

• 2 lengths high knees + 1 length lunge w. high knee grab + 15 air squat-calf raise
• 2 lengths butt kicks + 1 length walking quad stretch & reach + 15 close grip push ups
• 2 lengths karaoka + 1 length forward groiners + 15 banded OH press
• 2 lengths karaoka high knee + 1 length rev. groiners + 15 banded good mornings

-then-

Separate into 2-3 groups

• 8 rounds of 2 down back sprints (4 lengths)

*Group 1 goes, then group 2, etc.

Strength

a1. 5×10 Back Squats

a2. 5×10 GHB Sit-ups

a3. 4/4 Renegade Rows

a4. 15 Plate Sit-ups & Press

*Rest 45 sec

METCON

Teams of 2

AMRAP 20 Min

• 7 KBS
• 3 lengths sprint
• 7 deadlifts (95/125)
• 3 lengths sprint
• 7 KBS

*P1 finishes entire round before p2 goes