Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

7 min AMRAP

Weighted partner sled push, 50lb.

Teams of 3 or more, length of turf

Workout warmup:

5 rounds of Cindy, 5 pull ups-10 push ups 15 air squats.

Workout:

15 min AMRAP

15 box jumps

150 m run

20 Ball Slams

150 m run

25 AB mat sit-ups

150 m run

Endurance:

20 min AMRAP

15 box jumps

150 m run

20 Ball Slams

150 m run

25 AB mat sit-ups

150 m run

Lift and Skill:

Make up a lift and skill you missed this week