Warm-Up:

5 minute Coaches Choice

Strength:

15 minutes to work up to a heavy* 3 rep on Bench press.

*If the weight feels easy, add more, if it feels heavy, stop.

Conditioning:

In teams of two, you and your partner will move through five stations for 2 rounds trying to score as many reps/points as possible in the following movements:

60 seconds of Wall Balls
60 seconds of Push-Ups
60 seconds of Box Jumps (30″/24″)
60 seconds of Sumo Dead Lift High Pull w/ kettlebell
60 seconds of Ab-Mat Sit-Ups

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds before moving to the next station.