Warm Up

6 min AMRAP

- turf length walking lunge

- 5 pause wallballs (pause at bottom)

- 5 kang squats @ 45/35

- 3 jailhouse burpees (3 push-ups with jump)

Strength

- 4 x 4 back squat

*try to go heavy with these

Conditioning

Partner - "I go, you go"

8 Rounds (4 rounds each)

- 15 wallballs @ 20/14

- 40ft dual DB walking lunge @ 50/35

- 6 burpees

*partner will complete an entire round of work before switching. The goals is to sprint each of these rounds.