MOBILITY & WARM UP
400-300-200-100 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“FOREVER FAT”

For Time with a partner,

100 Cal Row – Partner Hold In Hang Position Fatbar #50/30

100 One – Legged squat Alternating – Partner Hold In Overhead Position Fatbar #50/30

100 Alternate Kb Snatch #24/16 – Partner Hold In Front Rack Position Fatbar #50/30

100 Cal Row – Partner Hold In Hang Position Fatbar #50/30

While A works, B remains in hold position. If the bar falls, A stops the movement or switches with the partner