Warm up:
5L/R Kick overs to crab reach
5L/R WGS
20Y Low bear crawls
20Y Butt kickers
20Y High Knees
60s Fast Feet
COTD: 20min (Get as far as you can)
13c Bike/Ski
>31 Snatches/Clean to press
13c Bike/Ski
>31 KB Swings
13c Bike/Ski
>31 Russian twists
13c Bike/Ski
>31 KB Squats (Modification no weight)
13c Bike/Ski
>31 Jump ropes
13c Bike/Ski
Strength: 6-10min
>8 Bar dips (Modification use box/bench)
>16 Weighted step ups (Challenge-5-8 MB Box Jump- low box)
>8-10 DB pullovers
>10 2KB Squats
Partner core circuit: 2-3 Rounds
15 Leg push downs
15 Side leg push downs
20 Partner seated MB sit up toss
20 Patty cake plank
60s Plank on partner