PVC/Foam Roll
Dynamic Warm Up –
Bear Crawl – Inchworm – Spidey Lunge – RDL Walk – Tin-man March – Knee Hug/Heel2Hip – Reverse Lunge Walk – Bear Crawl
11-28 (get it?!)
Find a Partner – Leapfrog Format – 2x through (everyone does everything once)
1 – 28 cal run
2 – 28 cal bike
3 – 28 push ups
4 – 28 pull ups
5 – 28 kb swing
6 – 28 burpees
7 – 28 ball slams
8 – 28 box jumps
9 – wall ball shots
10 – 28 front squat 95/65
11 – 28 hang cleans 95/65
POST:
Still with your partner –
Chip Away at 2800m Row
Partner A rows while Partner B executed 11 Man Makers (no renegade row)
Switch after 11 reps
RX Weight is 25/15
Bar GYM 