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Warm Up
5 minutes - row/AB/jump rope/run

Partner Medball Warmup

Thoracic Flow

3 rounds for quality

3 SA DB strict press + 3 SA OHS/side

8 challenging Dball over shoulder


For time with a partner, complete or 36 min AMRAP

2000 m row 
100 DB shoulder to OH
100 NPU burpee box jump overs
100 WB
200 DU

Teammates may partition reps however they'd like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total. Designated resting positions:

Dumbbell Ground to Overhead: FLR or elbow plank
NPU Burpee Box Jump Overs: DB extended OH
WBs: active hang from a pull up bar or hollow body hold
D/U: wall sit


3-5 rounds with a partner

Row or AB 1 minute, switch with partner - cool down pace

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