1 ROUND
5/5 DB (or backpack) Single Arm Strict Press
5/5 DB (or backpack) Single Arm Front Squats
10 Up-Downs

1 ROUND
10 DBL DB (or backpack) Push Press
10 DBL DB (or backpack) Front Squats
200m Jog or 1:00 of Burpees

2 ROUNDS OF MOBILITY
10 Hollow Rocks + 10 Slow Arm Haulers
6 Alt. Groiners w/twist

IN TEAMS OF 2 ...

AMRAP x 15 MINUTES
P1: 200m Run

P2: AMRAP of 5 DB Shoulder to Overhead + 10 DB Front Squats

*Partner 1 is the pacesetter; once they get back from the 200m Run, they switch out with and pick up where Partner 2 left off.

(Score is Rounds + Reps)

AMRAP x 15 MINUTES
10 Backpack Shoulder to Overhead
20 Backpack Front Squats
200m Backpack Run (or 1:00 of Weighted Cardio)

(Score is Rounds + Reps)

3 SETS
:30 Hollow Hold
Immediately into ...
MAX Backpack Plank Hold

-Rest as needed b/t Sets-

(No Measure)