WARM UP 3 rounds for quality of:
5 Parallette Push-ups
5 Parallette Dips
5 Squat Jump Laterally Over Paralletts
5sec Hollow Hold
CORE Every 1 min for 10 mins, alternating between:
Handstand Hold (Facing Wall), 30 secs
Tuck L Sit, 30 secs
--then-- A single set of L Sit On Parallettes for max reps.
TEAM OF 4
AMRAP 30'
40m Sled Pull, backwards straight arms (120/90kg)
12 Banded Box Step up
15 Sledgehammer Strikes
20 unbroken TRX Row
Each team member starts at a different exercise and then rotates through all four.
Team members may not move on to the next exercise until all team members have completed their exercise.
COOL DOWN
5' foam rolling
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