01.05.2018

Warm up:

Row 500m then 3 rounds:

10 MDBall clean

10 1 Arm DB strict press right

10 1 Arm DB strict press left

10 Alternating scorpion kick

Mobility:

(10:00)

1. Ant. Comp. Smash or Shoulder smash
2. High bridge 3x 8 each side

Conditioning:

(TEAM of 2, CAP 30:00)

Complete 20 rounds, 1 partner work at a time and they alternate to do 1 round each until they reach 20 rounds total.

5 T2B

10 Wall Ball (@20/14)

5 Devil Press (@35/20)

Intentions: Goal is to go as fast as possible when it’s your turn to go, because you get some rest after  . Everything should be done unbroken.