Tag Team
Warm Up/Mobility
Warm-up
3 Rounds
Row 100
5 Med Ball Cleans
10 Lat Pull Downs
10 Box step ups
10 Kip Swings
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
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
Banded OH Distraction
Finisher
Metcon
3 Sets
20 Wt’d Russian Twists
20 Overhead Plate Sit Up
20 Hollow Rocks
20 Wt’d Russian Twists
20 Overhead Plate Sit Up
20 Hollow Rocks
OH Tissue Smash