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WARM UP: Coaches choice
Partner Workout: 30 min AMRAP
40 Cal Bike(T1: 30 cal and girl teams)
40 TTB(T1: ab mat situps/T3: GHD Situps)
40 Power Cleans 95/65(T1: <95/65/T3: 155/105)
Extra
Every 4 min x 20 min
Row 500m+3 Dead stop Sumo Deadlift every
Delicious Delts
4 sets of 10 Front Raises (5 sec raise and lower on the first 2 reps of every set)
15 band pull-a-parts after each set
4 sets of 8 Seated Press (5 sec lower on the first 2 reps of each set)
15 lateral raises after each set