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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