Grab a Partner Do See Do
Warm Up/Mobility
Warm-up
3 Sets
200 M of Choice
5 DB Good Morning
5/5 DB Shoulder Press
5/5 Lunge
200 M of Choice
5 DB Good Morning
5/5 DB Shoulder Press
5/5 Lunge
Metcon
Bench Press (4×5)
Increasing Weight w/ each set
Metcon (Time)
8 Rounds
200 M Partner Run
3 Muscle Ups (Ring)
6 Alt DB Snatch (50/35)
3 Alt Overhead DB Lunge (R arm)
3 Alt OH DB Lunge (L arm)
(P1 does all work while P2 Holds Plank then Switch)
BUY OUT
150′ Handstand Walk
200 M Partner Run
3 Muscle Ups (Ring)
6 Alt DB Snatch (50/35)
3 Alt Overhead DB Lunge (R arm)
3 Alt OH DB Lunge (L arm)
(P1 does all work while P2 Holds Plank then Switch)
BUY OUT
150′ Handstand Walk
Finisher
Metcon
3-4 Sets
12 Hollow Rocks
12 V-up+ Tuck Ups
24 Flutter Kicks
12 Supermans
12 Hollow Rocks
12 V-up+ Tuck Ups
24 Flutter Kicks
12 Supermans
Conditioning
Metcon (Distance)
Meters