Warm-Up:

Foam Roll Quads / IT Band / Abductors
Pigeon Pose
Foam Roll Upper Back / Lats / Open T-Spine
Banded Shoulder Distraction

3 Rounds:
1:00 Slow Bike or Row Each Round
Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats
Round Two – 5 Kip Swings, 10 Pushups, 15 Dowel Good Mornings
Round Three – 5 Strict Pull-Ups, 10 Pushups,15 Dowel Overhead Squats

Conditioning:

With a Partner AMRAP 25

10 Slam Ball Reverse Lunges (5/side alternating)
10 Slam Balls
20 Lateral Hops Over Abmat
20/15 Cal Row

One person completes a full round while the other rests. We are not setting an Rx weight today. Choose a weight on the slam ball where you can go unbroken on the lunges and move quickly on the slams. We are looking to keep moving the entire time with the intensity high, knowing that we will have a rest when we switch off with our partner.