A. GENERAL (8:00)
Partner Warm up
4 rounds (2 rounds/partner)
Partner 1 is on a Machine 1 min
Partner 2 Performs 1 min banded monster walk
—
4 rounds (2 rounds/partner)
Partner 1 is on a Machine 1 min
Partner 2 Performs 1 min Burpee step up over

B. MOBILITY/ACTIVATION (3:00)
Hollow Rock to straddle stretch
20 total reps

Spider step into rotation
10 Total reps*

1 rep = Lunge + rotations on both arms. Alternate legs each rep.

C1. SPECIFIC (6:00)
DB Box Step up Overs
10 Unweighted Step up overs
10 Step up overs @ Workout Weight
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Burpees
5 Burpees
5 Burpees to Target
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Practice round (optional)
Partner go You go I Go
3 Calories Each
2 Step up overs Each
2 Burpees to target Each

“Seek Help”
11 Rounds For Time, Splitting Work Any Way w/ A Partner…

19 Calories On Any Machine
11 Dumbbell Box Step Overs @ 2x50/2x35lbs
11 Burpees to a 6" Target

Score: Time
TC: 30 Minutes
KG: 22.5/15, Int 22.5/10

Scaling Options
Beginner
11 Calories On Any Machine
11 Box Step Overs, unweighted
11 Burpees, no push up

Intermediate
19 Calories On Any Machine
11 Dumbbell Box Step Overs @ 2x35/2x20lbs
11 Burpees to a 6" Target

2-3 sets
10/10 Quadruped Fire Hydrants
12/12 Quadruped Unilateral hip Extensions
20 Weighted Deadbugs

Goal: HIp and Core Accessories