WARM UP
With a PVC Boomstick : 25 Each
Shoulder Dislocated
Shoulder Press
Overhead Squat
Romanian Deadlift
Good Morning
MOBILITY & SKILLS
Specific Warm Up
CONDITIONING
In 40′ Cap time
Buy in 1600mt Run; Then:
AMRAP (partner) Untill 40′
8 Man Makers #20/12
2 Rope Climbs #15 ft
10 Toes to Bar
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag/plate #20/10. When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.
Cash Out
3200mt Run
