Warm Up
3 Rounds
20 Jumping Jacks
5 Hanging Scap Retractions
20 Mountain Climbers
5 Dolphin Push Ups
20 High Knees in Place
5 Plank to Squat+ Jump Squat
Team Met Con (In groups of 4)
AMRAP 32 Min
2 Partners: Row 500 M/Run 400 M
2 Partners: 6 Burpee Box Jumps, 8 Alt DB Snatch, 10 Toes to Bar
Cool down:
200 M walk
2 Rounds of:
1 Min Standing Calf Stretch Side (:30 leg straight/:30 knee bent)
1 Min OH Band Stretch/side
Partners A&B: One begins on 400 M Run, other 500 M Row. Once both are done, they trade off. Once both have rowed and run, they trade places with other pair (partners C&D).
While A&B run/row, C&D repeat 6/8/10 as follows:
C does 6 Burpee Box Jumps, D does 8 DB Snatches, C does 10 Toes to Bar, D does 6 Burpee Box Jumps, C Does * DB Snatch, etc.
Each time a pair completes run/row (each does both), they trade with the other pair.
