A. GENERAL (8:00)
Partner workout, While one partner is doing 1:00 on the machine
the other partner is doing light death march

4 rounds (2 rounds each)
1:00 Machine
1:00 Death March with light DBs or KBs or Unweighted

B. MOBILITY / ACTIVATION (2:00)
Psoas pulls
1 x 20/20

C. SPECIFIC (7-10:00)
Burpees
3-5 Burpees Stepping down & up
3-5 Burpees Jumping down + Stepping up
3-5 Burpees Jumping down and jumping up

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V-ups
5 Lying Leg raises
5 Sky touches
5 Hollow ups
5 Knee tucks
5 V-ups
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KBS
5 Single Russian swings, KB in front of the athlete
5 Russian Swings
5 KBS

5 rounds for time
20 Burpees
20 Calorie Row / Ski /(12-18 bike)
20 V-Ups
20 Kettlebell Swings @ 70/53 lbs

Score: Time
TC: 28 minutes
KG: 32/24 (12/9, 24/16)

Scaling Options
Beginner
12 Burpees
12 Calorie Row / Ski (8-12 bike)
12 Knee tucks / Abmat sit-ups
12 Kettlebell Swings @ 26/18 lbs

Intermediate
20 Burpees
16-20 Calorie Row / Ski (12-18 bike)
20 Knee tucks
20 Kettlebell Swings @ 53/35 lbs

DB Piston Rows, moderate
5 x 20 seconds on, 40 seconds off

Goal: Upper back accessory