Warm up:
Foam Roll Problem Area
Roll Over to V-Sit
Band Walks – Hand & Monster Walks
PVC Dislocations & Presses
PVC Leg Kicks & Sweeps
PVC Torso Twists at All Angles
Cosak Lunges
Warm up continue:
10cal bike
10 Pull ups
20 Push ups
30 Mountain climbers
Part 1:
400M Run
21-15-9
DB/KB Thrusters
Pull ups
Bike cal
400M Run
Part 2:
10,9,8,7…1/1,2,3,4…10 ladder:
>DB Squat clean to press (Descending)
>Burpee bar touches (Ascending)
>After each even number round (2,4,6,8,10) 80Y Sled Push11
Cash out: 6 Rounds: You Go I Go Bike
Partner A: 6/9Cal bike
Partner B: MB Squat hold