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Row Bike or Jump Rope 2 Min

2 RNFT
10 Beat Swings
10 Single Leg Glute Bridges Each
10 Pushup Plus + 5-10 Pushups

Thoracic and Shoulder MOB

OPTIONAL: Coaches Choice on Game

PART 1:

3 RNFT
A1. 6 Barbell Glute Bridges @ 2112 (hold the extension for 2 sec)

A2. 3-6 Strict or Deficit HSPU or 1 Wall Walk and Hold for 10 Count

PART 2:

FITNESS

With a Partner, one person works at at time

20 Min AMRAP
25 DB PUSH Press 50/35 or 35/20 or 25/15
25 Alternating Reverse Lunges with DBs at Sides
25 Cals Rowing

SPORT:

With a Partner, one person works at a time.

20 Min AMRAP
25 Barbell PUSH Press 95/65
25 Alternating Reverse Lunges 95/65 (on Back)
100 DUs

Coach Led Cool Down