GENERAL FITNESS
Teams of two…
40′ AMRAP
100 Calorie
80x KB Deadlifts (2×70/2×53), partition as needed
60x Synchro Goblet squats (70/53)
40x Synchronized Burpees
20x Strict Pull-ups, partition as needed
1-Mile Run, together (sub 3-mile bike if athlete cannot run)
Then:
Cool Down

 

 

STRENGTH
2×15 Gakk Squats @ BW
2x30s (ea.) Box Stretch
Then:
10-8-6-4 (ea.) Bulgarian Split Squats, rear-foot on bench (climbing if possible)
Then:
5×4 “Tempo” Back Squats @ 5010, climbing
Chase each set with 10x Explosive Jump Squats @ BW
Then:
10x BB Pendlay Rows, AHAP (no momentum) +
M.E. Wide-Grip Pull-ups (sub 20-30s Wide-Grip Dead Hang if athlete doesn’t have pull-ups)
3-4 sets
Rest as needed between sets
Then:
3x40s Weighted Plank
Then:
Cool Down

 

 

PHOTOS