A. Active WARM UP
3 Rounds
300m Row
35 Banded Good Mornings
B.
Four sets of:
Back Squat x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 5 reps each leg
Rest 45 seconds
Ring Row x 8-10 reps
Rest 45 seconds
C.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 14 minutes of:
8 Box Jumps (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Every 3 minutes, each partner stops and completes 5 burpees and 10 goblet squats (make sure your team has 2 separate DBs), then picks up where you left off.
