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Twinning

Warm-up: Coach's Choice. Skill: 10-15 minutes Pull-ups/ Muscle Ups/ Pistols/ Double Unders ***Don't Waste this time... Remember how you said you wanted to go RX'd next year?! Teams of 2 21 minutes 0-2 min Max Effort Double Unders 2-14 min Amrap 10 DB Hang Squat Clean 10 Burpee 10 CTB Pull-up 10 Renegade Row 14-16 min rest 16- 21 min Max Cal Row

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Let’s Go

Warm-up: 3 rds 20 Dbl Mtn Climber 15 Ball Slam 10 Cal Row 5 Ring Push-up + Mobility Strength: 20 minutes 5 sets 3 Pause Front Squat (3 sec pause) 5 weighted or Strict Ring dip Conditioning: 50 Cal Row 40 Db Push Press (50/30) 30 TTB 20 Burpee 10 Hspu

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WHAT EVER

Warm-up: 5 min Row/ Run or AB + Mobility Strength: 5 sets 5 Bulgarian Split Squat (per leg) 5 Row to Rotational Press  per side (use land mines or are against wall) Conditioning: 4 rds 400 m run 1 Leg Less Rope Climb 25 Kb Swing 30 Jumping Lunge 50 Russian Twist

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