Midline/Grip Strength

12 min EMOM

Even minutes: 10-20 Second L sit hold from bar

Odd minutes: 40-45 second KB Farmer hold


Teams of 2

For time:

125 Burpee

100 Front Rack Lunge 115/75

*Teams can split up reps however they choose, don’t have to complete all burpees before moving to barbell. Both athletes may also work at once*

– 13 min CAP-

Compound 30

Teams of 2

3 rounds

150m row, each

250m row, each

350m row, each

-rest while partner works-