WARM UP

2 Rounds | 10 Min Cap
10 x Deep Squat Thoracic Rotations
20 x Hip 90/90s
10 x Squat Jumps

TRAIN

3 Rounds
8.8 x Deadball Reverse Lunge
8.8 x Single Leg Romanian Deadlift
15.15 x Banded Glute Clam
1 Min Rest

PERFORM

In Pairs | 22 Min Cap
1:1 Work to Rest

50-40-30-20-10 
Deadball Lunges at 60/40kg

10-20-30-40-50
Wall Balls at 9/7kg

After Each Round: 200m Run