WEDNESDAY 30 November 2022

Team Conditioning
Warm-up
3x
10 Ring Rows
10 Double KB Deadlift Light
10s Double KB Hold Light
10 KB Swings
10s Rope Hang
10 Air Squat
10 Alt Lunge Twist
5 Tuck Jump

*Tire flip practice before we start

Workout
Teams of 2:
2 Rounds
100m Double KB Farmers walk (together)
40 Tire jumps (jump in and out, Scaling step in and out 20 each)
30 Tire flips (alternating partner each rep 15 each) (Scaling: plates under tire/double KB Deadlift x3)
100m Double KB Front rack carry (together) (Scaling: Single KB Goblet carry)
20 Syncro Double KB Front rack Squat/Reverse Lunge (together 20 each)(partners swap movements each round)
10 Rope climbs (alternating partner each rep 5 each) (Scaling: Rope hang, rope row, half climb 3/4 climb)