Thursday, November 2, 2017

WARM UP - 5 minutes of joint prep

Teach Spiral work to the ground


A. AMRAP in 6 minutes

With a partner, transfer all of the Sandbags to the top of the parkour wall and back down to the starting point.

Rest 3 minutes

B. AMRAP in 6 minutes

Seated partner pull (pull your partner across the floor) at every endpoint, change roles

Rest 3 minutes

C. 2 options: OPTION 1: Alternating KB power clean and jerk x 20 reps

Rest 60 sec

4 sets

OPTION 2: with your partner, grapple her or him to the floor. Partner then escapes. Change roles. 8 sets. Click here for a video demonstration