Bring-a-Friend Day, 8/10

Warm Up

3 Rounds
10 Pause Squats
5 Dolphin Push ups
10 Spider Lunges
20 Mountain Climbers

Prep (10 Min)
400 M Run
1×10 DB Front Squats+5 Plank to Squat
1×10 DB Press+ 10 Ab Mat Sit Ups
1×10  DB Thrusters+5 Plank to Squat

Partner Met Con

5 Rounds (30 Min Cap)
Run 400 M together
2 Rounds each*
6 DB Thrusters
9 Burpees
12 Ab Mat Sit ups

Partners do each exercise in order, one working while the other rests: A does 6 Thrusters, B does 6 Thrusters, A does 9 Burpees, B does 9 Burpees, etc

Mobility

1 Min Bretzel Stretch/side
1 Min Standing Pec Stretch/side