Warm-up:

Indoor Run

Mobility:

Foam Roll

Team workouts

Workout #1

5 Rounds

:45/:15

E1: Wall Ball, 20#(14#)

E2: Weighted Step-ups, 20″ w/slam ball or kettle bell

Score will be total reps complete for the team of 2. 1=1 on step-ups

Rest 5 minutes

Workout #2

As many rounds as possible in 10min of

E1: 10 25ft sprints, hands must touch floor on other side of 25′ mark. Down equals 1, back equals 1 and so on.

E2: Hanging knee hold from pull-up bar

One round will be scored every time the sprints are complete (just like Tuesdays workout).

If solo 1:1 work to hold ratio