Warm Up

2 rounds

- 5 tempo eccentric ring dips

- 10 reverse lunges @ 45/35 (each leg)

- 1 min row

- 40 sec Dball static hold

Strength

Superset:

- 3 x 6 reverse lunges (each leg)

- 3 x max strict ring dips (add a band if 8 reps can’t be achieved)

Conditioning

Partner - split reps as needed

For Time - 25 min cap

- 60 cal row (partner must static hold DBall @ 100/80)

- 800m run (together)

- *100 push-ups (RX+ weight vest)

- *100 alt. box step-ups @ 50/35 @ 24/20 (RX+ weight vest)

*push-ups and box-steps can be worked on at the same time. Box step-ups are with 1 DB and open standards.