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