WARM UP

2 Rounds | 7 Min Cap
8 x Inchworm
8.8 x Single Leg Glute Bridge
10.10 x Side Lying Plate Raise

TRAIN

12-15-MAX x Dumbbell Romanian Deadlift (2020) RPE 7-9
1 Min Rest
12-15-MAX x Banded Glute Clam e/s (20X0) RPE 7-9
1 Min Rest

PERFORM

In Pairs | 18 Min Cap

8 Rounds Total | You Go: I Go
200m Team Run
5 x Ground To Shoulder at 60/50/40kg
7 x Sandbag Squat
9 x Wall Ball

*Both players must run every round, but complete just 4 rounds of exercises.