Prep
1) Foam Roll Adductors x 60s each
2) Adductor Rockback Stretch x 60s each side
3) 10 Shin Box + Forward Fold total
4) 3 Rounds:
– 20 foot Bear Crawl
– 10 Air Squats
– 5 Up Downs
– 10 X-Band Walk each
A.
Medicine Ball Clean
– Coach Led
B.
In Teams Of 3
AMRAP 8:
Wall Balls
*Each partner completes 10 reps at a time. 3 Burpee penalty if the medball touches the floor at any time during the workout, performed by each member, to be done immediately.
-Rest 60s.-
AMRAP 8:
30 Calorie Air Bike
30 Medball Clean
**Each partner completes 10 reps/calories at a time. 3 Burpee penalty if the medball touches the floor at any time during the workout, performed by each member, to be done immediately.
-Rest 60s.-
AMRAP 8:
30 Power Snatch (95/65)
30 Partner Medball Chest Pass
*same rules as AMRAP 1/2
-Rest 60s.-
AMRAP 8:
Farmer Carry x 90 ft. (70/53)
*KBs cannot touch the floor at any point during the workout or all team members incur a 3 burpee penalty, to be done immediately.
– Goal: Today’s workout is about communication and strategy. Beyond that all work/scaling should allow for people to perform their sets with a challenging but sustainable effort.
C.
Cool down
5:00 easy bike + 5:00 easy row or jog