Working for 20 minutes, 10 reps each with a partner:
Medball chest pass
Band pull-a-part
Medball scoop pass (10/side)
Band external rotation pull
Medball overhead slam
Band overhead reach
8 rounds (4 each), alternating with a partner:
6 hang power snatches
8 lateral burpees over the bar
300m row
*Partner 1 completes an entire round while partner 2 rests
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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