WARM UP

2 Rounds | 7 Min Cap
30 Sec Banded Lat Stretch e/s
5 x Scapular Pull Up (2212)
10.10 x Side Plank Hip Touch

PERFORM

EMOM x 10 | 5 Rounds Total
Min 1: 8 x Sandbag Floor Press/Dumbbell Floor Press
Min 2: 3-5 x Pull Up/Band Assisted Pull Up

3 Min Rest

In Pairs | 18 Min Cap

8 Rounds Total | You Go: I Go
200m Team Run
5 x Dual Gorilla Row at 24/16/12kg
7 x Dual Kettlebell Clean
9 x Kettlebell Push Press

*Both players must run every round, but complete just 4 rounds of 5,7,9.