Warm-Up
3 rounds of:
2 minutes Jump Rope (mix up singles, doubles, one-legged, side-to-side, front-to-back)
30 sec Samson each side
10 Sit ups
10 OHS with PVC
10 Supermans
10 Good Mornings (optional: use band or KB/ball)
*Mobility on own until everyone is finished*
Conditioning – Partner WOD
In teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings
400 Meter Run
100 DB Push Press
400 Meter Run
100 Step-Ups w/ DBs (same wt as PP)
400 Meter Run
100 BB Power Cleans
*Teammates perform the 400m runs together, staying within arms’ reach of each other
Scaled: 60-75 reps of each movement
Record weights to comments