MOVEMENT
3 Rounds
- Straight-Arm Hang x 30 sec
- Glute Bridge w/ Abduction x 10
- KB Arm Bar x 3 breaths/side
CONDITIONING
Partner Workout in 30 minutes
- Assault Bike x 100 cal
- Row x 100 cal
- KB Swings x 100
- DB Push Press x 100
- Hollow Band Pull Apart x 100
Partner A: 20 reps / Partner B: Rest. Switch
If completed before 30 mins,
- 25 yd Leopard Crawl
- 10 Squat Thrusts (Up Down without a Jump)
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