STRETCHING/ WARM UP

• 3X30s PIGEON STRETCH/SIDE + 12 ALT. SPIDERMAN LUNGE W/ THORACIC TWIST

• 2 RDS - 3 DEADLIFTS + 3 BURPEES + 3 KBS GOBLET SQ + 100M SHUTTLE RUN + 3 CAL ROW

CONDITIONING (TEAMS OF 2)

20 MIN AMRAP

• 20 DEADLIFT 185/130 LBS

• 10 SYNCRO LATERAL BURPEE OVERS

• 20 ALT. KB GOBLET SQUATS 53/35 LBS (ALT. EVERY 5 REPS, BOTH HAVE KB’S AT THE SAME TIME)

• 2X100M SHUTTLE SPRINT (ONE EACH)

• 20/16 CAL ROW