General Warm up:

9 min circuit –
40 jumping jacks
20 total skater jumps
40 butt kicks
10 hamstring walkouts
100m run

CLICK HERE FOR THE WORKOUT EXPLANATION


A1. EMOTM 10 min:
P.A. 10 total alt. DB snatch @ 50/35; 35/25 +
max shuttle run lengths (10m distance) in time remaining
P.B. Rest
Switch roles each min

Immediately into
A2. EMOTM 10 min:
P.A. 10 plate G2OH @ 45/25; 25/15
+ max no push-up burpees in time remaining
P.B. Rest
Switch roles each min

Immediately into

A3. 30 laps mixed grip DB carry @ 50/35; 35/25
(FR + suitcase) (10m distance) for time between partners