Movement Prep
10 min

Strength:
if exercise isn’t available to track, focus more on quality of the movement
25 min
4 min round
Bulgarian 4x11/
DBL KB pendlay Row 4x11 (do this continuously, tap and go
Deadbug DB Alt. Chest press (from floor) 4x11/

SprinterBalls

Have all the balls everywhere with different weights

Every 45s on the 45s

Set the clock to 45s on 45r

Row, Ski, Run

Goal : Try to get 100m under 30s
Switch when partner finishes 100m

Wall ball - kneeling side to side slams (14/20)
Slam ball - OH slams (25/40)
Wall balls - Wall balls (14/20)
Slam ball - plank lateral inside passes (25/40)

Score : total individual amount of meters