General warm up:
Two person teams, or if class has odd number, work can be divided in half for one person working alone.
60x Wall ball shots, (20#/14#)
40x Hang cleans, (135#/95#)
40x Hang cleans
60x Wall ball shots
--Wall ball shots alternate between partners until complete
--One partner performs hang cleans while other dead hangs from pullup bar. Can switch as needed. Do not perform reps until teammate is dead hanging from pullup bar.
--One teammate performs pullups while other holds their bar in the front rack position. Switch as needed. Do not perform reps until teammate is holding bar in rack position.
14/10#, 115/75#, banded pullups
10/8#, 95/65#, banded pullups or ring rows
|Enrique||24:46 Rx|| Partner with Paul|
|Josh L||18:39 || Brian: Rx // Josh: 95#|
|Paul R||24:46 Partner with Enrique Rx|| |