Strength: Banded DL, 10×1, EMOM (3 rds at 70%, then 80% for 3, 90% for 3, 95%-100% for 1)
FOCUS: Lats engaged, Flat Back
Partner Relay: 6rds for time
5 Burpees then 20/14 Row
5 Burpees then 15 Box Jumps (24/20)
5 burpees then 8 SDHP 115/75
24 min cap
Alt every exercise with your partner.
Person A does 5 burpees then row
Person B does 5 burpees and then BJ
Person A does 5 burpees and then SDHP
Etcetera for 6 rounds in total
1 Combined time