08.17.18

Warm up:

EMOM for 9:00

0-3 : 10 airsquat + 10 sit up

3-6 : 8 beat swing + 8 KB swing

6-9 : 6 light wallball + 6 ring rows

Warm up Back squat and SDLHP

Conditioning:

40:00)

Intervals (30sec partner 1 : 30 sec partner 2)

Each partner will do the exercise 4 times (Each exercise lasts 4:00; stay at the same exercise for the full 4:00), then 1 minute rest and switch and redo the whole thing twice!

X 2 rounds : 30sec/30 sec

1. Sumo Deadlift High Pull @75/55
2. Slam Ball @20/15
3. Back Squats @135/95
4. Knees to elbow (or high knees)

Recovery:

1. Posterior chain floss  2:00/
2. T-spine smash 3-4:00