Tag Team

Warm Up/Mobility
Side Hip Smash
OH Tissue Smash
Warm-up
3 Rounds
Row 100
5 Med Ball Cleans
10 Lat Pull Downs
10 Box step ups
10 Kip Swings

Metcon
Metcon (Time)
1,000 M Row
Into…
6 RNDS
60 Wall Balls (20/14)
20 Toes To Bar
30 Box Jump Overs (24/20)
20 Toes To Bar
Then…
1,000 M Row

teams of 2 divide and conquer

Post Workout Mobility
Couch Stretch
Banded OH Distraction

Finisher
Metcon
3 Sets
20 Wt’d Russian Twists
20 Overhead Plate Sit Up
20 Hollow Rocks

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