A. Warm Up
2 rounds
20 ball slams as pair (throw it down between partners legs, face each other)
20 Russian twists side by side
20 partner wall ball
B. Activation/strength
10 min working in your groups/pairs
Free standing HS Hold practice or against wall
C. Conditioning
In teams of 4 or 2 (working in 2's but alternating combinations per AMRAP)
6 min on/1 off
1st AMRAP
21-15-9
Thursters
Burpee over bar
(break reps up amongst pair as needed)
2nd AMRAP
30-20-10
Shuttles
Ball slams
3rd Amrap
100 DU's
50 HR Push up