Warm Up
AMRAP x 3 MINUTES
5 Scap Pull-Ups
5 Up-Downs
10 Sit-Ups
5 GTOH
Into…
AMRAP x 3 MINUTES
5 Kip Swings
5 Burpees
5 GTOH
100m Run
PARTNER WORKOUT – IN TEAMS OF 2
AMRAP x 24 MINUTES*
10 Pull-Ups
12 Burpees
10 Sit-Ups
12 Ground To Overhead
*P1 Runs 400m while P2 does AMRAP.
Once P1 returns, they will pick up where P2 left off. P2 then goes on a 400m Run.
Post-Workout Strength
2-3 SETS
10/10 Banded High to Low Wood Chops
20 Banded Alt. Deadbugs
Max Banded Hammer Curls
– Rest as Needed b/t Sets –