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400m jog
3 Rounds:
5 Down Dog Pike Push ups
10 kip swings
15 Air Squats
20 Mountain Climbers
AMRAP (with a Partner) in 29 minutes
5 Rounds of:
Minute 1: Wall Ball Shots (20/14 lb)
Minute 2: Toes-to-Bars
Minute 3: Box Jumps (24/20 in)
Minute 4: Push Presses (75/55 lb)
Minute 5: Row (calories)
Minute 6: Rest
Partners switch every :30 seconds
Teams of 2 complete all five rounds together, with the first partner accumulating as many reps as possible in :30 seconds, then switching to the second partner who then also completes as many repetitions as possible in the remaining :30 seconds.
Score is total reps as a team.
Stagger start 4 teams at a time on the minute (Add a minute to the clock for every group of 4 teams).
THE WALK AROUND
2 Shoulder Maintenance exercises of your choice
