WARM UP
2 Sets
90s Bike/Row16
Front Rack Box Step Overs 24/20
12 Wall Ball + Clean (light)
STRENGTH
With a partner: (1 Work 1 Rest)
3 Sets
12 DB Box Step Ups 22.5/15 to 24/20″
4 Sets
30m KB Overhead Lunge
5 Sets (from the rack)
8 Thruster’s – build in load across sets
CONDITIONING
AMRAP 11 – Teams of 2.
5 Devils Press 22.5/15
10 Alt Step Ups 24/20
15 Abmat Situp
Note: 1 starts on Devils Press, 1 starts on Double Unders. Swap once step ups are completed by athlete 1
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