Physical Training

3 rd Warm-Up 3 – 8 min AMRAPs with 2 minutes of rest between Workout 1 Workout 2 Workout 3 1 partner runs while the other works. Switch after the work is completed.

3 rd Warm-Up Strength 5 rounds (Setting the clock as an E3MOM) Pick a Starting weight and add each round 8 minutes (partners – you go, I go) 100 Sit-ups

2 rd Warm-Up 8 rounds for Time (Partner) 1 – partner Rows while the other Carry / Rides 100 Sit-ups

2 rd Warm-Up Strength For Time (partner) 1 partner working at a time

3 rds Warm-Up Strength: Bench Press (In Fitness Center) 10 Rounds – Partner (I Go, You Go) Both partners go to complete a round. 100 Sit-ups Time permitting

3 rd Warm-Up Mini Hyrox 200m Run before each

3 rd Warm-Up 5 rounds For Time

3 rd Warm-Up 5 rds of For Time (partner) Switch as needed. If the ball touches the ground for anything except the stepover, both partners will receive a 5-burpee penalty. 100 Sit-ups

2 rd Warm-Up Strengths – Squats 20 Min EMOM (Partner – You go, I go) Workout provided by Coach Garvin. The original version is for an Individual with a 30/20 wall ball.

2 rd Warm-Up Strength 21, 15, 9 for Time (partner – waterfall)