WARM UP

MOBILITY

:30/30 fire hydrants
:30 roll back -to- v – reach
:30 wide-outs
:60/60 pigeon pose
:60 down-dog-cobra

ACTIVATION

3 Rounds Of:

• :30/30 SL bridges
• :45 alt. SL RDL
• :30 plank push ups
• :30 bar hang

STRENGTH

8/8/6/6/4 barbell sumo deadlifts
5.5. Renegade row burpee curl + press
:90 rest

CONDITIONING

Teams of 2
3 Rounds
200M Run
400M Run
600M Run
* Partner A will run 200M & high five partner B @ the half way point, who will then run 200M. Partners will repeat this for each run, high fiving & starting @ half way points. Repeat this for 3 total rounds.