Friday – 10/20/17

Warm-Up
2 sets:
Theraband Squat (5 down and 5 at bottom) x 4 reps
Ring Row Hold x 20sec
Glute focused Split Squat (3 down and 3 up) x 4/leg
Standing 1/arm banded row x 10/arm
Prisoner Walking Lunges x 4/leg
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Warm-up movements below

Workout
A1. Dumbbell Walking Lunges; 20 steps x 3 sets, rest 60sec
A2. Strict Pull-Ups; Max Reps x 3 sets, rest 60sec

B. In Teams of two…Six sets each for max reps of:
30 Seconds of Barbell Thrusters (95/65 lbs) or DB Thrusters (50/35lbs)
– Rest 30 seconds (P2 performs Their thrusters)
30 Seconds of Box Jump-Overs (24″/20″)
– Rest 30 seconds (P2 performs their box jumps)