3 Person Team Workout! Partner up
Warm Up:
Plate Warm-up
Mobility:
Partner Hamstring Smash 2 min / side
Strength:
3 Supersets 12 Min Limit
8-12 Back Squats
8-12 / leg Barbell Lunges (in place)
Metcon:
20 Min AMRAP in Teams of 3:
30 Bench Press 155/115
60 OH Lunge in place 45/35
90 Push Ups
100 Cal Row
*1 Person works at a time, switch as needed
Elite Competition Class
1) Strict Press 15 min
6 Rep Max
2) Back Squat 20 min
10×3 + 5 lbs
3) Conditioning
12 Min AMRAP
5 Pull Ups
10 Floor Press 135/95
15 Box Jumps 24/20