Warm Up
4 minutes of run, row or bike
Shoulder Pass Thru’s
Shoulder Figure 8’s
Toe Touches
Calf Raises
Squatted Prayers
2 minutes of run, row or bike

Skill Work
Hang Squat Clean
Push Press


In teams of 2,

600m Partner Run

80 Burpee Box Jumps 
100 Hang Squat Cleans
120 Push Press
400 Double Under’s or 800 Single’s

600m Partner Run

*Break up reps as needed.  1 person rests while the other works.  For this workout, you do not have to complete one movement before you go to the next.  You can strategize how many reps and rounds you’d like to do.