Essentials:
A.
12 min
Thoracic Rotation Scapular Drill x 15 per side
Shoulder Activation x 10 reps
Banded Knee Prehab x 15 reps per leg
B.
Teams of 4
18 min AMRAP
Synchronized Burpee x 15 reps
Partner Deadlift x 25 reps 225 lbs
Synchronized Box Step Ups x 35 reps 20”
Fitness/Performance:
A.
12 min
Thoracic Rotation Scapular Drill x 15 per side
Shoulder Activation x 10 reps
Banded Knee Prehab x 15 reps per leg
B.
Teams of 4
18 min AMRAP
Synchronized Burpee x 15 reps
Partner Deadlift x 25 reps 315 lbs
Synchronized Box Step Ups x 35 reps 20”