A. GENERAL (7:00)
Partner Warm up
3 rounds
10 Total plank DB drag throughs
10 Total Reverse Lunges Passes, facing partner*
5/5 Cal machine / partner

* Pass the DB to partner

B. MOBILITY / ACTIVATION (1:30)
PNF Thoracic extension against wall
5 reps

1 rep = Press down 5 seconds then stretch down 3-5 seconds

C. SPECIFIC (6:00)
Grab Workout weight for DB
Go over each movements POP for the workout

Single Arm Devil's press
4 Burpee DB deadlift, practice bring the DB from the side to between the legs
4 DB snatch, alternating
4 Devil's press, alternating
---
DB Overhead sit-ups
4 Overhead sit ups, no weight (place arms overhead to get the feel of the movement)
4 DB overhead situps

For time
100 Single Arm Devil's Press
100 DB Overhead sit-ups
100 Cal Machine

@ 50/35 lbs

Separate the work as desired

Score: Time
TC: 30 minutes
KG: 22.5/15 (Beg: 11/7.5, Int 15/10)

Scaling Options
Beginner
70 Single arm Devil's press
70 Abmat Sit-ups
70 Cal machine
@ 25/15 lbs

Intermediate
100 Single Arm Devil's Press
100 DB overhead sit-ups
100 Cal Machine
@ 35/20 lbs

For time, in pairs, you go I go. Split work up as desired

150 Single Arm Devil's Press
150 DB overhead sit-ups
150 Cal Machine

@ 50/35 lbs

Score: time
TC: 40 minutes
KG: 22.5/15 (Beg: 11/7.5, Int 15/10)

Scaling Options
Beginner
100 Single arm Devil's press
100 Abmat Sit-ups
100 Cal machine

@ 25/15 lbs

Intermediate
@ 35/20 lbs

Machine of your choice
6 sets
12/10 Calories, MAX EFFORT
walk/jog 200m recovery

Goal: High intensity conditioning