04-14-2016

A1 Back Squat with 3 sec. pause in bottom x 3×3 @ 70%
A2 Single leg RDL x 8/side x 3
A3 DB bent over row x 8/side x 3
+
Teams of 2 must complete the following:
5 minute armap
20m seal walk
while partner holds double kb’s in front rack (55/35# per hand)

rest 2 minutes

5 minute amrap
Burpee pull ups x 5
while partner holds a plate OH (45/25#)

rest 2 minutes

5 minute amrap
20m d-ball front rack walking lunge, 50/30#
partner does rope slams while partner is doing walking lunges