SATURDAY

Warm-Up:

400m Group Run

Into.. 2 Sets

3 Inchworm Push-Ups

10 Banded Pull-Aparts

10 Banded Rows

7 Bar Kip Swings

9 Bootstrap Squats

Conditioning

For Time:

400m Run

45 Air Squats

15 Rope Climbs

400m Run

180 Air Squats

60 Pull-Ups

400m Run

90 Air Squats

30 Bar Muscle Ups

Partners will run together and split the reps inside evenly.

Time Domain: 20:00-25:00 minutes

Time Cap: 30:00 minutes