09.22.2017

Warm up:

Hungry Hippo (best of 3)

Mobility:

1. Back and Shoulder smash 4:00

2. High Hip bridge 2x 10

Conditioning:

In Partners

1. 5:00 Max Back Squat (75/55) + 15 Box jumps (24/20)Rest 2:00

2. 5:00 Max Strict pull up + 30sec plank holdRest 2:00

3. 5:00 Max burpees + 15 sumo deadlift high pulls (75/55)

In Partners

1. 5:00

Partner 1 does as many Backsquat as possible while partner 2 does 15 Boxjump.

Then they switch.. until the 5:00 is over. Score is total Backsquat (75/55) light and fast!!!

2. 5:00

Partner 1 does as many strict Pull up while partner 2 holds the plank position for 30 sec.

Then they switch.. They must work at the same time. If partner 2 stop during the 30sec, partner 1 must stop too. Score is total pull up.

3. 5:00

Partner 1 does as many burpees as possible while partner 2 does 15 SDLHP (75/55). (same idea here)