A. Context : Practice
Context : Practice
Why communication is the secret to teamwork in the gym and in life.
Scoring: Not Scored
B. Bodyweight Warm Up :
Bodyweight Warm Up :
200m Jog, 300m Row, or .25mi Airdyne,
Then 2 Sets of :
5/5 Side Lunges,
5/5 Single arm Ring Row,
5 Glute Bridges,
5 Broad Jumps,
10 Wall Balls
Scoring: Not Scored
C. Mobility :
Mobility :
SHOULDERScoring: Not Scored
D. “Scully and Mulder”
“Scully and Mulder”
Partner Workout
30 Bench Press/Floor Press (155/65/35) – Split reps up as desired
Then max rounds
Row (1,000m/900m/800m),
30 (Total) Partner Push-ups with Hand clap,
30 Hip Extensions/Hip Thrust/Crab Bridge,
30 (Total) Partner Med Ball pass Sit-ups (20/14/10),
100m Sandbag Run (80/60/45) / 20' Run 5 round tripsScoring: Not Scored
Time Cap: 25 minutes