WU
400m
10 Spiderman & Reach
20 Samson Stretch
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Shoulder Press ( empty barbell )
10 Sit Ups
STRENGTH
4 x 5
Power clean
4 x 5
Push press from ground
PARTNER CONDITIONING
AMRAP 20 :
Buy In:
60m Partner Carry (each)
Then:
Partner A completes 1 round of:
15 KBS #16/12
10 Burpees
5 Ground-to-Overheads #30/15
While Partner B performs:
Max Wall Ball Shots #14/10
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
Comments