Warmup
:45 Bike
:45 Mtn Climbers
:30/side Pigeon Stretch
:30/side Sampson Stretch
20 Glute Bridges
3/side Scorpion
10 Good Mornings
10 Behind the Neck Strict Press
Strength
Every 2:00, alternating x 5 sets each
1) Deadlift 15-12-8-5-5
2) Strict Press 5-5-8-8-8
*deadlifts 40-70%
**Press 70-60%
Build off last week! You can share bars with multiple people to save time on setup and breakdown
Metcon
Partner Conditioning
AMRAP 22
30 Synchro Situps
30/24 Cal Bike
4 Rope Climbs
200m Sandbag Run 70/50
*one partner working at a time on bike and climbs, synchro situps together, run together and trade off sandbag as needed
L1: 20 situps, 15/12 cal bike, rope lowers or 10 ring rows, unweighted run
L2: climb as high as possible, 50/30 sandbag
Rx+ legless"
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