Warmup:

Partner shuttle on soccer field w wall ball

Yellow and back

center line and back

far yellow and back

Far wall and back

Far yellow and back

Center line and back

near yellow and back, is one round.

Alternate with partner, passing off WB, Three rounds, three min rest between rounds.

Workout:

For Time

• Round 1:

• 100 Double unders, 200 singles

• 75 Ground-to-Overheads (35lb DB/25 lb DB)

• 50 calorie row

• 30 Russian Twists (20/15 lb)

• 20 Deadlifts (bodyweight)

• Round 2:

• 80 Double Unders 2x singles

• 60 Ground-to-Overheads (35/25 lb DB)

• 40 Cal Row

• 24 Russian Twists (20/15 lb)

• 16 Deadlifts (bodyweight)

• Round 3:

• 60 DU’s 2x singles

• 45 Ground-to-Overheads (35/25 lbDB)

• 30 cal row

• 18 Russian Twists (20/15 lb)

• 12 Deadlifts (bodyweight)

• Round 4:

• 40 DU’s 2x singles

• 30 Ground-to-Overheads (35/25 lb)

• 20 calorie Row

• 12 Russian Twists (20/15 lb)

• 8 Deadlifts (bodyweight)

• Round 5:

• 20 DU’s

• 15 Ground-to-Overheads (35/25 lb)

• 10 calorie row

• 6 Russian Twists (20/15 lb)

• 4 Deadlifts (bodyweight)

• (*5 bar over burpees every 3 min)