-Warm Up-

2 rounds

10 banded pull  aparts

5 single dumbell push press

8 median nerve floss

20 meters walking hamstring stretch

1 min on the bike


Push press (from the floor)



AmRaP 15 with a partner

Compete 1 full round of “DT”

12 deadlifts

9 hang cleans

6 shoulder to overhead

**While your partner performs Max cals on a echo or assault bike