Friday, 11/13

Warm-Up
3 Rounds of
5 Dolphin Push-ups
10 Supine Scorpion
15 Squats
20 Jumping Jacks

then,

1 minute Death Stretch/side
1 minute band OH Stretch/side

Partner Met-Con
Once through for time:

Run 400 M
25 Push-ups each / Partner Holds Squat
Run 400 M
50 Burpees each/ partner holds Plank
Run 400 M
75 Sit-ups each/ partner Squat
Run 400 m
100 Squats / partner holds Plank

– Each partner must complete set number of reps and both must be done before either runs. Partners can alternate at will, but one must be in a static hold for the others reps to count.

Cool Down
Band Hamstring Series (3min/side, 1min/position)