2) Alternating Order: 4-6 rounds depending on your time - Can be done after the workout if you like
6 Muscle ups
8 Double KB Clean and Jerk (you choose weight)
15/10 Cal Bike
rest 2 minutes
3) In teams of 2
20 min AMRAP
14 Rainbow Wallballs (20/14)- P1 does a wall ball and throws it off the wall to P2 and then he/she does a wallball
14 Synchronized KBS (55/35)- both OH at same time
14 Alternating Box Jumps (24/20) - P1 Jumps on box, as soon as they are off the box P2 Jumps
14 Alternating Push Press (95/65)- P1 Push presses while P2 holds front rack
14 Alternating MB Sit-ups (20/14)- Both do a sit-up at same time, 1 person does it with the ball and then passes it
4) Post workout shoulder prehab:
2-3 rounds
Lying on your side: 10-15 ext rotations with 2.5lb weight- each side
With a band attached to the rig-kneeling scapular elevation + shoulder Ext x 10 each side
:30 T-spine can opener- on foam roller or MB hold a KB overhead
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