STRETCHING/ WARM UP

• 3X30s BOUND ANGEL + 12 ALT. SPIDERMAN LUNGE THORACIC TWIST

• 2 RDS - 100M RUN + 7 WALL BALLS + 3 BURPEE BOX JUMPS

CONDITIONING (TEAMS OF 2)

20 MIN CAP (4 SETS)

• 400M RUN (TOGETHER)

  THEN ATTACKING EACH MOVEMENT AT THE SAME TIME (ALT. BTW MOVEMENTS EACH MIN)

• 50 WALL BALLS 20/14 LBS

• 30 BURPEE BOX JUMPS 24”/20”