Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Coaches choice

Workout warmup:

Set up stations and warmup each movement.

Workout:

Partner workout

20-min AMRAP:

20 Chest-to-bar pull-ups

20 Wallball shots (20/14)

20 Toes-to-bar

20 cal Row

*1 Partner works at a time

Solo, cut reps in half.