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: 8.8 x Lateral Lunge
Min 2: 6-10 x Supinated Pull Up
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3 Min Rest
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In Pairs | 18 Min Cap
8 Rounds Total | You Go: I Go
200m Team Run
4 x Gorilla Row at 24/16/12kg
6 x Dual Kettlebell Clean
8 x Dual Kettlebell Front Squat
*Both players must run every round, but complete just 4 rounds of KB complex.