2 rounds:
-20-30 sec Chin over bar hold
-8 Split Squat Rock backs/side
-20-30 sec bottom of dip hold
-8 Single leg RDL/leg
A1) Dead Start Trap Bar Deadlift 3×4-6
A2) Dips/Push ups 3×5-10 – add weight if needed
B1) Front Rack Reverse Lunge 3×6-8/leg
B2) Single Arm Ring Row 3×8-10/arm
C)
Partner Workout – For time:
400m Run (Together)
20 DB Thrusters (split)
400m Run (Together)
20 DB Hang Squat Cleans (split)
400m Run (Together)
20 DB Hang Clean & Jerk (split)