WARM
2 min airdyne
several of each of movements below
200m run
MAIN
A. Partner workout - 30 min amrap
{
30 partner alternating wallball (15 each, 20#)
30 hanging knee raise (Rx was situps but this was easier on bruised ribs)
10 Front Squat 95# (Rx was 15 each)
400m run
}
5 rounds + 30 wallball
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