Weekly Warm-up: 5 mins Freestyle Rolling or Lacrosse ball

2 Rounds:

  • 10 Burpees
  • 10 Walkouts
  • 10 Push-ups
  • 10 Ring Rows

Part 1 NEW Q’s:  Split Squats 4 x 8-10 – rest 90secs VETERAN Q’s: Hang Power Clean 12 x 2 @ 70-85% (or as heavy as good form is maintained) – rest 1 min

Part 2

As Many Rounds as Possible in 10 Minutes:

  • Box Jumps
  • Overhead Walking Lunges (with weight) 100 ft

*3 Burpees at the top of every minute.

*When the clock begins both athletes will start off by doing 3 burpees. Immediately afterwards Athlete #1 will start doing as many box jumps as possible while your partner Athlete #2 does Overhead Walking Lunges for 100 ft. Once partner Athlete #2 gets back to the box he/she relieves Athlete #1 from doing box jumps and the partners will switch as Athlete #2 picks up where Athlete #1 was at on the rep count of box jumps. Athlete #1 will do the Overhead Walk and both Athletes will keep switching back and forth for a total of 10 minutes. At the top of the minute both Athletes will drop whatever they are doing and do 3 Burpees. Once they finish the Burpees they will continue where they left off. Your team score is the Total Amount of Box Jumps you completed.

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