Conditioning
With a partner, complete 4 Rounds for Time (30′ CAP):
800m Run (up the hill route to Blue Volvo door)
40 Ring Rows
70 Push-Ups
Both partners run together; partition ring rows/push-ups as desired with one person working at a time. Scale reps as needed/determined by coach.
Cash-Out / Cool Down
Upper Body Lax Ball Smashing – at least 1 min/side on all:
-Lats (on floor)
-External Shoulder (on floor)
-Pecs (against rig or wall)
-First Rib (against rig)