w/u 00:00-10:00
Stabilizer 10:00-15:00
Tabata ( 8x :20/:10- alternate movements)
Low Plank Hold
Superman Swimmers
Strength 15:00-30:00
Ascending Ladder
2-4-6-8-10… CAP 10min
2DB SL Deadlift / side
1DB OH Sit Up + Press
Heavy MB Clusters
Metcon 30:00-50:00
Every 4 Min- 4RDS
Partner Shared Reps
600m Row
Max Partner Push Up High Fives
Score is total number of Push Ups
Cool Down; 50:00-55:00
10 90/90 transitions
:30 sec seal stretch
:30 sec puppy dog stretch
:30 sec seated hamstring stretch/ leg
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