A: Punish Your Weakness
*pick a single skill from one of our training modalities
G: parallette HSPU negatives -OR- parrallette plyometric push up
W: snatch pull -OR- snatch balance
M: Tabata erg-row -OR- Tabata singles/double unders
B: partner work
10 repeats, 5m bear crawl + 5m sprint
*partner band resisted. start in bear crawl transitioning into sprint at 5m mark.
C: Partner triplet – CAP21
- 100 box jump 20″ (single box)
- 100 dirty south toss #20 (wall ball toss over the dirty south bar)
- 100 sandbag shoulder burpee #20 (burpee followed by sandbag clean)
*partners trade reps