WARM UP

3 Rounds:

• 15 hollow rocks
• 5 knees to chest
• 10 kb goblet squats

MOBILITY

1:00/1:00 pigeon pose
1:00 tactical frog

STRENGTH

A. Series – 5 Rounds:

• 5 back squats (2 reps = 5 second pause + 3 reps normal speed
• rest 2:00

B. Series – 4 Rounds:

• 10 ring dips
• 5 double db squat cleans
• 6/6 barbell rev. lunges
• rest :90

PARTNER RELAY

12 Minute AMRAP

P1 = double db oh hold
P2 = (pacer) 2L heavy db farmer carry
* after 1 cycle – partners hook feet and perform 10 partner sit-ups