Conditioning

Partner Workout

7 Min AMRAP

Partner 1 -10 KB Swings @ 70/53

Partner 2 - TTB, max effort

—rest 3—

7 Min AMRAP

Partner 1 - 10 Box Jump Overs @ 24/20

Partner 2 - Goblet Squats, max effort

—rest 3—

7 Min AMRAP

Partner 1 - 100 Single Unders OR 200m Run

Partner 2 - Plank Hold, max effort

—rest 3—

***One partner performs the reps of partner 1 while the other performs the max effort work. When partner 1 is finished, they switch.

Capacity Work

7 Min AMRAP

Partner 1 -10 Russian KB Swings

Partner 2 - Beat Swings or Situps

—rest 3—

7 Min AMRAP

Partner 1 - 10 Box Jump Overs, comfortable height

Partner 2 - Air Squats, max effort

—rest 3—

7 Min AMRAP

Partner 1 - 100 Single Unders OR 200m Run

Partner 2 - Plank Hold, max effort

—rest 3—

***One partner performs the reps of partner 1 while the other performs the max effort work. When partner 1 is finished, they switch. All 3 AMRAPS work the same way.

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