Warm-up: Partner up for 2 minutes – one partner performs 10 wall balls while the other holds a plank
Mobility: Banded spidermans, banded hip flexor floss. As a group: fire hydrants, superman, and bird dogs
Strength: Squat 1×8@65, 1X8@70, 1×6@80, 1×6@85
Conditioning: AMRAP 14 minutes
- 7 Manmakers (Row L, Row R, push-up, clean & push-press – no lunge)
- 2 Rope Climb
- 9 TTB
