Monday 12th October 2020

Warm-up
[14min Allocated] As a group
Partner Internal rotation stretch – 1:30sec each
then in remaining time with a partner

*10m Banded Monsta Walk
10m Banded Grab walk (change half way)
While 1 partner is doing that the other partner is
Holding a hover

*10 curtsy squats
10 HK Banded Lat Pull downs
While 1 partner is doing that the other partner is
Holding a wall sit (with bottom up KB hold)

*10 Deadbugs
10 Seated DB Press
While 1 partner is doing that the other partner is
Holding a deadball or SB

Continue repeating until time expires.
Metcon
Metcon (AMRAP – Rounds)
Every Minute on the minute for 24 Min.

Min 1: 18/15 Cal Assault Bike
Min 2: 12 Dips
Min 3: Rest
Min 4: 4 Rope Climbs
Min 5: 5 DB Cleans (150/100)
Min 6: Rest