Warm-up

Conditioning:

Last Monday you had some heavy lifting, this week it’s all about the conditioning. You should have a decent amount of rest while your partner is working, so attack each of your intervals with some speed and intensity.

“Dissecting Kelly”
Two person team

As Many Rounds and Reps as Possible in 30min of:
400m Run
30 Box Jumps (24/20)
30 Wall-Balls (20/14)

Team members will alternate tasks, with only one member working at any one time. Partner A will run 400m, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Balls, and Partner B will run 400m, and so on for 30min.

Finish:

3 sets for Quality

L-sit or Knee Tuck Hold on Boxes x 30-45sec (accumulated)

Paloff Press x 12 each side

Box Shoulder Stretch x 20-30sec