05.05.2017

Warm up:

5:00 deck of cards:
Hearts: jumping jacks
Diamonds: mountain climbers
Spades: burpees
Clubs: sit ups
Jokers: 200m run

Mobility:

10:00 cap:
1. Banded bully  2:00/
2. Perfect Kip swings 3x 10

Strength: 

Back Squat; build, then 6x 2 @ 80%

Conditioning:

For time, in partners [20:00 cap]:
100 Overhead walking lunges (45/25)
400m ball run*
80 Dumbbell snatch, alternating (50/35)
400m ball run*
60 pull ups
400m ball run*
40 Ring dips

*together partners must complete 400m run with a ball, and only one partner may run at a time. meaning ideally, each partner will complete 200m run, while the other partner waits for them to return (relay style).