WARM UP
1 Round:
400m machine (easy pace)
10 Spiderman & Reach
20 Samson Stretch
1 Round:
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Sit Ups
200m machine
1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Sit Ups
200m machine
SKILLS
A: 3 rounds:
9 American Kettlebell Swings
6 Burpees
3 Ground-to-Overheads
B: 5 x 4
Pull ups
CONDITIONING
“DORIE”
AMRAP 20 (with a Partner)
Buy In:
150 meter Partner Carry (each)
Then:
Partner A completes 1 round of:
15 American Kettlebell Swings
10 Burpees
5 Ground-to-Overheads
While Partner B performs:
Max Pull ups
Partners rotate each round until team completes 150 Pull ups
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
Score: number of rounds after completing 150 push ups
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