Warm up:
20 90/90 hip switch
10/side Firehyrdrants
10 Plate Squat Reaches
10 Plate Ground to overhead
10 Pike calf raises
5/side worlds greatest stretch
30 Sec Glute bridge hold
Partner Compromised Work
Amrap 40 min
50 Wallballs Shared
300FT Farmers Carry (150FT Each)
500m Row/ski or 24/20 Cal bike shared
100FT Dumbbell or Sandbag lunges (50FT Each)
Every 4 min Stop and do a 3rd floor run together
Comments