5 sets of:

10 Alternating front rack lunges
10 Front squats

Rest 3mins

CFO Class

Teams of 2

As many rounds as possible in 20mins of:

10 Dumbbell Thrusters 50/35 lbs
20 Shuttle sprints 25ft

In this partner workout, athletes will alternate round for round in a 1:1 work to rest ratio. There is not much in strategy today, the struggle will be in maintaining a pace necessary to elicit a lactate threshold response.

Push/Pull Protocol 2

3 sets of:

10 Dumbbell Bench Press’
10 Double Kettlebell bent over rows