Shoulder Press

3 x 3

70%, 80%, 90% +

Alt with 30 Russian Med Ball Twists


With a Partner

12 x 200M Run

Partner Front Rack Hold (135/95) During Run

Partner 1 runs while Partner 2 hold the barbell. When Partner 1 returns they switch without letting the bar touch the ground. Each partner will run six times. If the barbell is dropped at any point during the workout it is a 5 burpee penalty per drop at the end of the workout before your time may end. 


1 Min Runners Stretch

:30 Palms on the Floor (forearm stretch)

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