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Warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

strength

A1) 3 sets: 3-6 Front Squats + 3-6 Back Squats -increase load/reps

A2) Pause Calf/Tib Raise 3x10-20

conditioning

Partner Workout

20 min AMRAP:

P1) 5 Strict pull ups + 10 DB Push Press + 12 DB Reverse Lunges

P2) 400m Run

While partner 2 is running 400m, partner 1 is accumulating AMRAP: 5 Strict Pull ups 10 Push Press 12 DB Reverse lunges.  When partner 2 returns from the run, switch.