Strength: Shoulder Press
Met-Con: Buy In: Partner Fireman’s Carry to fire 100 meter mark then switch on the way back
3 Rounds each Partner 1: Row 250m Partner 2: KB Rack Hold – Dual Bells While one partner is rowing, the other is holding the KBs with handles touching across the chest. Partners switch positions until both partners have rowed 3 rounds.
2 Rounds each Partner 1 : 10 Burpee pull-up Partner 2: Farmers Carry 100m – Dual Bells Partners switch positions until both partners have completed 2 rounds of Farmers Carry.
1 Round each Partner 1: 400m run Partner 2: 30 Dual Bell KB Swings Partners switch positions until both partners have run a 400m.
Cash Out: Partner Fireman’s Carry to 100 meter mark then switch on the way back
Bodyweight Bootcamp: In 15 mins do: Row, 1000 m 40 Double Unders or 90 seconds of double under practice then in the remaining time: AMRAP: 5 Deck Squats 10 Burpees 15 Mountain Climbers (R+L=1) 20 Walking Lunges
Stretch: Full Body Stretching Series #2
Strength: 2×5 Dual KB front squat or goblet squat Met-con: 3 rounds for time of: 200 m Run 10 Push-up (hand release)s 15 Swing Release 10/10 Alternating KB Push Presses[gallery ids="112393,112394,112395,112396,112397,112398,112399,112400,112401,112402,112403,112404,112405,112406,112407,112408,112409,112410,112411,112412,112413,112414,112415,112416,112417,112418,112419,112420,112421,112422,112423,112424,112425,112426,112427,112428,112429,112430,112431,112432,112433,112434,112435,112436,112437"]]]>