WARM UP

3 Rounds:

• 5 negative push-ups (3-3-1)
• 7 jump squats with 3 second pause
• 9 knees-to-chest
• 11 hollow rocks

MOBILITY

1:00/1:00 1/2 knee hip flexor stretch

PART I.

1 Minute Stations x 4 Rounds:

A. 10 sumo deadlift high pull
B. 1 Round Of: 5 push-ups + 5 pull-ups
C. Rower Sprint
D. Rest 1:00

PART II.

22 Minute AMRAP – Partner You Go I Go

• 10 total med ball partner alternating shuttle run (5 x ea partner alternating after each shuttle run)
• 30 med ball slams (15 ea partner)
• 10 alternating partner box jumps (5 x ea partner)
• 2L prisoner lunges (1L ea partner)
• 60 double rope waves (30 ea partner)