Friday - Partner Friday'

Group warm up
Line drills
Empty bar warm up

Metcon
In teams of  2 or 3
The 5x4
Each station is 4 minutes with 2 mins rest in between

Station 1
4 min AMRAP
10 push presses 95/65, 75/55, 55/35
10 bar hop overs
*athletes will trade off every round

Station 2
4 min AMRAP
10 hang cleans same weight
10 floor sweepers
*athletes will trade off every round

Station 3
4 min AMRAP
10 OH Squats same weight
10 HR push-ups
*athletes will trade off every round

Station 4
4 min AMRAP
80 meter sled pulls 90/45
*athletes will trade off every 80 meters

Station 5
4 min AMRAP
25 Box over med ball sit-ups 20/14
25 ball over bar med ball shots