A. Warm Up
2 rounds
20 Partner ball thrusters
20 Partner burpee bridge
20 partner Wall Balls
B. Activation/strength
12 min AMRAP working in pairs
30 sec HS hold
1 weighted pull up with 1 sec chin pause over bar
5 weighted push up
C. Conditioning
In groups of 3
On a running clock (On the 4 mins)
0:00-4
400m run as a team
into
Max burpees until the 3 minute mark.
Rest 1 min
4:00-8
400m run as a team
into
Max T2B as a team until 3 min
Rest 1 min
8:00-12
Run 400m as a team
Max Wall balls, KB swing, Thurster @ 40/25kg
rest 1 min
12:00-16:00
Run 400m as a team
Max Wall balls, KB swing, Thurster @ 40/25kg
rest 1 min
16:00-20
Run 400m as a team
Max Wall balls, KB swing, Thurster @ 40/25kg
rest 1 min