-Warm Up-

2 rounds

5 inchworm +push up

10 Russian swings

5 scap pull ups

8 eccentric ankle dorsiflexion

10 plate hops

5 squat+ thoracic rotation each side


4 sets

8-10 Barbell bent over rows (Supinated)

Super set with

10-12 DB chest flys



30 minute cap

With a partner

10 rounds each (alt full rounds)

150m row

10 box jumps

10 kettle bell swings 53/35

*goal is pacing - looking for each round to be the same time / not hot in the beginning and then slow at the end

all times should be +/- 10 seconds