General Warm up:

200m run
20 hip bridges
10 per leg single leg bridge
10 hamstring walkouts
60 single unders
10 per leg skater jumps
10 per leg single leg RDLs
20 total skips in place
200m run

CLICK HERE FOR THE WORKOUT EXPLANATION

A. In teams of 2, complete the following for time
alt. partners –
12 rounds (6 each):
– 6 russian KBS @ 32/24kg
– 6 Dual KB DLs @ 32/24kg
– Hold both KBs by your sides while Partner B performs a 100m run. Switch roles when P.B. returns

Immediately into the following for time: (one partner works while other rests)

50-40-30-20-10
Cal. row
DU (perform reps per partner)
Meters of a mixed grip carry (1x suitcase + 1x front rack)