Barbell Warm-up

Strength:

Every 2min x 12min Push Press x 2 + Push Jerk x 2

Conditioning:

Sprint Intervals!!

2 person team

1 person working at a time

3rds each

12/10 Calorie Row

10 Pull-ups or Chest to Bar Pull-ups or 5 Bar Muscle-ups

3rds each

12/10 Calorie Row

10 Dumbbell Push Press

Finish:

If time allows, spend 10min doing a nasal breathing cool down which can be any combination of a run/jog/walk, bike, row, ski etc…