Saturday, August 6

Prep

1) Foam roll wherever you need it.

2) 3 Rounds:

– 5 each BW Lunges

– 10 Scap Pull-ups

– 10 Kip Swings

– 30s Jump Rope Practice

A.

Partner Conditioning

0:00-10:00:

10 Toes to Bar

25 Double Unders

12:00-22:00

10 Cal Row

200 Meter Run

24:00-34:00

10 each Plate Lunge + Twist (45/25)

25 Meter each Lateral Sled Pull

– Goal: Challenging effort, each partner completes a full round of the circuit before tagging their partner in.

L2: (Hanging Straight Leg Raises) (30s Double Under attempts)

L1: (Weighted V-ups) (Penguin Taps or Single Unders)

B.

Recovery

5 minutes of easy bike, walk, or row done with nasal breathing.