6/17/17 Partner Saturday

Warm Up:

Jog 100m
Walking High Knee x 100′
Reverse Lunge + Reach Back x 50′
Floor touches w/ Rear Leg Lift x 50′
Elbow to instep x 8ea.
Jog 100m
3 sets:
10 DU
5  OHS w/ Jump Rope
20 sec relaxed bar hang.

Skill, Strength, or Mobility:

3 sets
1:00 Plank Hold
1:00 Rest


W/ a partner,

3 rounds each:
Partner A) 400m run w/ med ball carry
Partner B) 15 Burpee Pull-ups
-then switch.
*The partner doing the burpee pull-ups may start the run prior to their partner finishing if they are done first. They must take the med-ball in a hand off and continue running.
immediately into:
3 rounds split up however:
60 double unders
40 Front Squats (95/65) (from floor)

L2: 75/50, 120 Single unders
L3: 65/35