Warm Up
3 sets
30s banded side walk-left
30s banded side walk-right
3 inch worms
6 shoulder taps
12 glute bridge ups
Mobility
Coach Directed
Cardio Strength
in a team of 2
15 min AMRAP
200 cal row
AMRAP cal bike
or
in a team of 3
15 min AMRAP
250 cal row
AMRAP Cal bike
Partner Workout
11 min AMRAP
5 deadlifts
18 wallballs
17 burpees over the bar
one person working at a time.
T1: up to 225/155 and 14/10 medball
T2: 315/205 deadlift and 20/14 medball
T3: 30 lb wallball