Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
Coaches choice
Workout Warmup:
5 man makers
5 evil wheels
3 rounds
Workout:
20 min AMRAP with a partner
Alternating Movements with partner
150 run
250/200m Row
30 sit ups/with slamball, behind the head to heals. 30/20
20 Alternating DB Snatches 50/35lb
10 Burpee Box Jump