Warm Up

6 min AMRAP

- 5 anti-rotation banded press outs (tempo)

- 10 SA KB strict press (5 each)

- 10 box step overs

- 5 tempo push-ups

- 30 sec wall sit (90 degrees)

Strength

- 4 x 6 push-press

- *4 sets of ... 30 sec side plank hold (left & right)

* add weight if necessary

Conditioning - 20 min

Partner Workout (teams of 2)

Section A - 9 min AMRAP

- 10 STO @ 115/80

- 10 box step overs @ 50/35 @ 24/20

*max cal row as team

- rest 2 min -

Section B - 9 min AMRAP

- 20 push-ups

- 20 SDLHP @ 75/55

*max cal bike as team