a) WARM UP:
Row for 2 mins, then do:
- 20 air squats
- 10 glutes bridge ups (no bar)
- 10 beat swings
- 10 jumping squats
- 20 empty barbell glute bridge ups
b) BUDDY WOD!!
Between you and a friend, do:
2 rounds thru the following movements:
3 min AMRAPs of each of the following (rest 1 min while you switch to the next) –
- Wall Balls (20/14 – 10′)
- KB Swings (53/35) – American style (scale: Russian style)
- Thrusters (95/65)
- Burpees
At the 32 min mark, 5 min AMRAP of 100m buddy sled drives (50m each). ** Your buddy climbs onto the sled and you push them to the blue garbage bin. You then switch. Repeat for 5 mins.
Score is total reps of each movement + length of sled drive.
