Saturday, 9/26

Warm Up

3 Rounds
20 Jumping Jacks
15 Squats (pause/reg/jump) 
10 Hanging Scap Retract
5 Squat to Bootstrappers
then
Run 400m

Prep: 
1×10 Med Ball Front Squat + 10 Kip Swing + 5 Plank to Squat
1×8 Med Ball Jump Squat + 8 Knees To Chest + 5 Plank to Squat
1×6 Wall Ball + 6 Toes to Bar + 6 Burpees 

Met Con

PARTNER WORKOUT (30 min cap)

Partners DO NOT share stations, they simply use each other as “clocks” for the AMRAP

One partner runs 400m while the other partner performs max reps of that movement 

Set 1: Wall Balls 
Set 2: Toes To Bar 
Set 3: Burpees
Set 4: Burpees 
Set 5 Toes To Bar
Set 6: Wall Balls 

**sets 3 and 4 will both be burpees, this is the only movement that is back to back