Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Walking Lunges

Strength

Every 1:30 on the Minute x 4 Rounds
Pull-up x 5-15 reps

Every Minute on the Minute x 4 Rounds
Plank x 40 seconds

Every Minute on the Minute x 6 Rounds
Side Plank x 40 seconds per side

WOD

In pairs, AMRAP 20

COMPETITIVE

Partner A
10 Front Squats (95/65)
15 Burpee over Bar
10 Toes to Bar

Partner B
Accumulate as many shuttle runs

PERFORMANCE

Partner A
10 Front Squats (45/35)
15 Burpee over Bar (Step Over Count)
10 Hanging Knee or Leg Raises

Partner B
Accumulate as many shuttle runs

LIFESTYLE

Partner A
10 Squats
15 No Push-up Burpees
10 Lying Knee or Leg Raises

Partner B
Accumulate as many shuttle runs

* Once partner A finishes all reps switch.