WARM UP
"3 Rounds"
-3 Rope Footlocks or Pull-Ups
-30 sec Plank Hold
-50m KB/DB Farmers Carry
-20 sec Bike (*10 sec arms only, 10 sec legs only)
STRENGTH/SKILL
"EMOM 12"
-30 sec Bike/Row
-15 Russian Twists @45/25 (Bumper Plates)
-1 Legless Rope Climb or Peg Board
CONDITIONING
"Partner AMRAP 20"
-50/40 Cal Row/Bike
-50 GHD Sit-Ups
-50/40 Cal Bike/Row
-4 Rope Climbs
(*Split Reps Evenly)
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