1. Movement Prep/Activation
3:00 Machine
-into-
Banded 7’s + Hip Halo
-into-
10:00 Amrap
100m Run (build in pace)
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Pike Push Ups
10 Deadbugs

2. Workout Prep
2 sets: (with partner)
100m Partner Run
5 Synchro Wall Balls
2 Handstand Push Ups (each)

22 CAP

Teams of 2

RX
200m Partner Run
20 Synchro Wall Balls (20/14)
80 Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
60 Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
40 Pushups
200m Partner Run
20 Synchro Wall Balls (20/14)
10 Handstand Push Ups

RX+

40/30/20/10 HSPU

Single Under Practice:
On a running 2 minute clock:
Accumulate the largest UNBROKEN set of Single Unders.

Athletes will work for the ENTIRE 2 minutes.

* If you trip up, start a new attempt and begin counting at 1-2-3…again. We are looking for the largest set of unbroken reps achieved within the two minute window.

Advanced option: finding the largest number of unbroken double-unders in a two-minute window.

4 Rounds

• 10 Strict Pullups @ moderate weight – maintain quality
• 10 Seated Straight Bar Row @ Moderate weight – maintain control and quality
• 10 Straight Arm Lat Pull Down @ moderate weight – maintain quality
• 10 Standing Barbell Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

• 1 min foot smash with lacrosse ball (each side)
• 1 min pec smash on rig with lacrosse ball (each side)
• 1 min foam roll lats (each side)