10.20

A1 30 sec. of Hercules hold (thumbs up) x 3, rest 30 sec.
A2 Seated good morning x 8×3, rest 30
A3 kb front rack single arm lateral box step ups x 4-5/side x 3, rest 30
A4 straight arm PVC lat pull down @ 3221 x 6-8 x 3, rest 30

workout
Teams of 2
3 minutes of rope slams -switching every 30sec. while partner holds a plank
4 minutes of GHD sit ups – switching every 30sec. while partner holds a static DL @ 135/95
5 minutes of DB manmakers – switching every 30 sec. @ 40/20# while partner holds chin over bar
6 minutes of max distance sled push @ 3/1 plate switching every 100m

Cool Down
bench OH stretch x 30 sec. x 2
wall stretch x 30sec. per leg x 2
pigeon pose x 30sec. per leg x 2

Sweat Sesh
30 minutes
3 minute run @ 75%
100′ farmers walk
1 minute plank hold