Bodyweight Strength
Midline Stability
30 seconds work, 15 seconds rest/transition, for 12 rounds (4x through):
1- OH Squat Hold (PVC or barbell) OR Wall Sits
2- Hanging L-Sit Hold
3- Dead Bugs
Conditioning
“Ball Hogs”
For Time (20′ HARD CAP)
Each partner – 3/6/9/12/15/18 reps of:
Wall Balls (20/14 to 10’/9′)
American KB Swings (53/35)
Calorie Row
Partner 1 completes a full round (3 reps of each movement) while Partner 2 rests, then Partner 2 does the same while Partner 1 rests. Continue this pattern, adding 3 reps each round so that the 6th round ends with 18 reps of each movement. Record final time. If you don’t make the time cap, record 20:00 and note where you finished in the comments.