WARM UP

(15-20 min)

2 rounds of:

• 20 jumping jacks
• 10/10 mb partner squat toss
• 20 wide-outs
• 10/10 mb partner lateral toss
• 20 mountain climbers
• 10/10 OH bounce toss
• 20 total bw lunges
• 10/10 mb seated chest pass to partner
• 20 partner clap plank
• 10/10 partner leg drops

-then-

3 Rounds of Pacer Work

P1: (PACER) 4 Lengths Heavy Sled Push

P2: singles until P1 completes

P3: (if more than 4 people) wall sits until P1 completes

P4: (if more than 6 people) mb wall ab toss until P1 completes

PART I:

(22 min)

A. 2 rounds

• 1 Minute sprints (down backs)
• 10 2 arm kb clean to press
• 6/6 lateral squat jumps
• 10 renegade rows (no push ups)
• 20 scissor kicks

*Rest 2 minutes after 2 rounds completed

B. 2 rounds

• 1 Minute hard row
• 20 Amer. KBS
• 6/6 sit outs
• 10 barbell high pulls
• 20 flutter kicks

*Rest 2 minutes after 2 rounds completed

PART II:

(10-12 min)

2 rounds of:

• 1 Length OH KB Carry (2 arm) + 1L Front Rack Carry + 1L Farmer Carry
• 3/3 Tire flips
• 5/5 hammer swings
• 3-3 count pull-ups (3-1-3)