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Partner warm up:
3 Rounds:
Partner A runs 200m
Partner B: 3 kip swing, 6 Sit-Ups, 9 Air squat
Alternate rounds
If doing individually do 3 rounds at an easy to moderate pace
4 rounds for time of:
400 M Medicine Ball Run (20/14 )
20 Burpee Pull-ups
Goal: Sub 20 min
Chest/Shoulder Stretch against rig
:60-:90 sec/side
Superman/Hollow Hold
3 x 10 w/ :3 sec pause at each position
