I. General Warm-Up
- 10 Empty Front Squats
- 10 Empty Push Press
- 10 Hollow/Arch Kip Swings
II. Transition and Build Up
Set up stations and perform a few small sets of the movements to warm up.
III. Workout Of The Day
In teams of 2 with a 25 minute time cap
- 50 Pull Ups (Scale to Banded) Run 400 (Scale to 200m)
- 50 Thrusters (135/85, 95/55, 75/45)
- Run 800 (Scale to 400m)
- 50 Thrusters Run 400 (Scale to 200m)
- 50 Pull Ups
PERCEIVED INTENSITY - 7-8/10
INTENDED STIMULUS Partners may split up the reps however they wish. Runs must be together. Scale as needed for each group.