09.28.2018

Warm up:

2 rounds (Partner warm up)

20 arm circle forward + backward (synchro)

20 Medball chest passes (standing)

20 air quats (synchro)

20 Medball sit-up throw (partner that doesnt have the ball still do the sit-up)

Then:

2 rounds

12/arm banded shoulder external + internal rotation

Strength:

Strict pull up (weighted if possible)
5-5-5-5-5-5 (building)

Conditioning:

In Partners, for max distance

AMRAP 6:00
Max reps 30ft Dumbbell row crawl (40/25)

rest 1:00

AMRAP 6:00
Max reps 50ft sled push (180/135)

rest 1:00

AMRAP 6:00
Max reps 100ft Farmers carry (AHAP)

Recovery:

Forarm smash; 2:00/

Quad smash; 2:00/