PARTNER CORE WARM UP

:30/30 P1 has 2 -1/2 inch monster bands round low waist/high waist and is in plank position. P2 stands to side of P1 holding onto bands and does medium speed alternating rows (:30 from each side)
:30 partner arm pulls (grasping forearms – partners pull/resist and the negative)
:30 partner arm pushes (grasping forearms – partners push/resist on the negative)

MOBILITY

Mobility Bar:
:40 pass through
:40 good morning
:40 lateral flexion

STRENGTH

A. Series – 4 Rounds

• 12/10/8/6 bench press (85/135)
• 8/8 RFE split squats – DB
• 15/15 seated wall med ball lateral throw
• rest 1:00

B. Series – 3 Rounds

• 4/4 DB snatch
• 15 banded push-ups
• 20+ banded tri-ext.
• rest 1:00

FUNCTIONAL CONDITIONING

1:00 Partner Rounds w. Time Left

1:00 partner kneeling tire chest pass
1:00 partner med ball broad jump (x2) – then – forward toss as far as possible on 2nd broad jump – then sprint down/back. Then P2 goes
1:00 partner med ball toss
1:00 banded sprint-back peddle – banded is fixed to rig