PART 1:

FITNESS/SPORT

With a Partner. Break up the work however you see fit. One Person
works at a time.

20 Min AMRAP
50 Bench Press Rx 135/95 or 115/75, 95/65, 75/55
25 Strict Pullups
500 m Row

Partners don’t need to use the same weight on the bench, pullups can
be banded or stiff leg ring rows

PART 2:

3 RNFT
Accumulate 30 sec in L Sit Variation
Accumulate 60 sec in Face Up Chinese Plank

60 sec Rest

OR

RECOVERY DAY OPTION

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching