STRENGTH
Front Squat
5 x 5
One set every three minutes
CONDITIONING
With a Partner For Time
75 Synchronized Wallballs (20/14)
25 Ring Muscle Ups (shared one working at a time)
40 Synchronized Single Arm DB Overhead Squats (50/35)
80 Medball Sit Ups (shared one working at a time)
100M Sandbag and KB Farmers Carry (each partner carries one, switch anytime)
*Substitute 50 Pull Ups for MU
18 Min Time Cap
CORE/MOBILITY
1 Min Pigeon Pose
1 Min Scorpion