PRIMER: Partner Warm Up
Synchro With Plate
3 -4 Rounds:
200M Run
5 Deadlifts
5 Ground to Overhead
5 OH Lunges
5 Push Press With Plate
MOBILITY:
Bottom of Squat 60s heels on plate
Dead Hang 60s
STRENGTH:
Push Press:
5-4-3-2-1
Climbing In Weight
WOD: Sunday Funday
Teams of 2:
AMRAP 5: Max Cal Row (1 Works at a time)
AMRAP 4: Synchro Single DB Overhead Lunges
AMRAP 3: Sit Ups | Partner Planks
AMRAP 2: Push Ups | Other Partner Hangs from Rings
AMRAP 1: Cal Bike
Dumbbell:
AMRAP 5: 10M Shuttle Runs
AMRAP 4: DB OH Lunges
AMPAP 3: Sit Ups
AMRAP 2: Push Ups
AMRAP 1: DB Push On Floor
Bulletproof Shoulders:
AMRAP 5: Max Cal Row
AMRAP 4: Single DB OH Lunges
AMRAP 3: Sit Ups
AMRAP 2: Push Ups
AMRAP 1: Cal Bike
Bodyweight:
AMRAP 5: 10M Shuttle RUns
AMRAP 4: Jumping Lunges
AMRAP 3: Sit Ups
AMRAP 2: Push Ups
AMRAP 1: Jumping Squats