3-5 minutes workout prep
Goblet Squats x 10
lateral squats x 10
TGU x 5/side – light weight
x-band walks x 10/side
support shrugs x 10


Teams of 2 must complete the following

100 med ball cleans, 20/14#
1 mile on AB, run or row
50 pull ups or tough ring rows
2 miles on AB, run or row
50 med ball cleans, 20/14#
3 miles on the AB, run or row
25 pull ups or ring rows

**partition the reps any way you want in this workout as a team. However, you must complete all reps before moving on