2 to Tango

Warm Up/Mobility
Warm-up
2-3 rounds
1:00 Row or Run
5 Inchworms into strict pull up
10 Bottom of Squat thoracic with overhead reach
5 Single Arm Dumbbell Overhead Squats (each side) (moderate weight)

Metcon
Metcon (3 Rounds for reps)
Rough Riders, Mount Up
AMRAP 8 Minutes
12 box jump (30/24)
4 Rope Climbs (OR 12 Strict Pull Ups)
-1:30 Transition-

AMRAP 8 Minutes
12 Toes to bar
12 Dumbbell squat snatches (50/35)
-1:30 Transition

AMRAP 8 Minutes
48 Double unders
8 Bar muscle ups
-1:30 Transition

24 Min of work – Divide and Conquer

Finisher
Metcon
Supersets
15 Deficit Push Ups (6"/4")
15 T bar row (light/moderate)

2 sets
1:00 plank
1:00 side plank rt
1:00 side plank left
1:00 plank
Rest 1:00 b/t

Post Workout Mobility
Metcon
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)

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