TEAM WEDNESDAY
1. Warm Up:
4 Rounds:
run 100
10 sq & jump
5 wall walks
2. Metcon (AMRAP – Rounds)
3 Piece today… Partners of 2 (only 1 works at a time)
(0-15min.)
42-30-18-10
Deadlifts 80/50
Burpees over the bar
HSPUs
(15-23min.)
1mile run (in 200m intervals)
(23-36min.)
4 Rounds:
40 Wall Balls 20/14
30 DB Snatch 70/53
20 Toes-To-Bar
4. Hip Mobility Exercises
Kneeling Lunge- Front and back+Internal/External Rotations
Frog+Prayer Squat
The goal today is to hit each section HARD with your partner! Earn that rest and let’s make it feel like 3 separate pieces. Not 1 long AMRAP.
(Each section has a time cap so you gotta move regardless 😉