A. Primer

2×15 Banded Pull Aparts

B.

4 Rounds: 

5 Bench Press @ Tempo 22X1

Rest :30 

:30 Dual KB Front Rack Hold (Heavy)

Rest 2:00

C.

Health

4 Rounds, Teams of 2: 

300 M Run (Together)

30 Shoulder to Overhead 75/55

20 Single DB Box Step Ups (1x 25/20), 24/20” 

F+P 

4 Rounds, Teams of 2: 

400 M Run (Together)

30 Shoulder to Overhead 115/85

20 DB Box Step Ups ( 2x 50/35), 24/20”