5 DB burpee deadlifts - perform the burpee and deadlift the DB on the way up instead of jump
5 DB front rack squats
5 DB push press
50' front rack carry
50' farmer carry
35/20 20/15 *pick the weight to be something you can do a full round unbroken
3 sets not for time
18 banded good mornings
15 4- count flutter kicks
12 glute bridges - either banded or feet elevated on box
Make up Strength/Skill
Teams of 2
one partner does a full round of Part One, while the other partner completes Part Two with KBs. Then partners switch tasks.
5 Dumbbell Burpee Deadlifts 50/35 35/20
5 Dumbbell Front Racked Squats
5 Dumbbell Single Arm Shoulder to Overhead/side
50-Foot Front Racked Carry with KBs 52/35
50-Foot Farmers Carry with KBs 52/35
*DB burpee DL- do your burpee with hands on the DBs and then instead of jumping out of the burpee, deadlift out of it.
**each person is working at the same time but on different parts.