WARM UP 2 X's:

  • Short
  • 10 each side: Buddy Med Ball Trunk Twists
  • 10 Parallel Bar Dips
  • up and back Floor Kongs

Mobility:
4 min banded Hip Opener

Introduction to Movements:
Squats
Dead Lift
Kettle Bell Swings

Workout:
"Working on the Railroad"
3 rounds for time:
30 Partner Wall Ball
30 Partner Barbell Thrusters (3 burpee penalty if you drop the bar)
40 Alternating Box Jumps
40 Alternating Tire Hits  

 

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