Warm up: Band Distracted Hamstring Stretch x 60 seconds per side Butterfly Pulse x 30 seconds
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Four Tabata Sets Each of: Bear Crawl V-Ups Donkey Kicks Broad Jumps
“Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk
The weight (45Kg lbs for men, 30Kg for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately row 400 meters before he or she may receive the weight back from his or her partner.