28/03 – Out Of The Box

WARM-UP
2 sets:
10 Banded Fire Hydrants (each)
10 Banded Glute Bridges
-into- 8 min AMRAP:
45-second Machine
10 Alternating V-Ups
5 Deadlifts (empty-build across sets)

STRENGTH
Deadlifts:
– Heavy Single (10-12 minutes)

WORKOUT PREP
2 sets: (with partner)
100m Row (each, build in pace)

OUT OF THE BOX
FIRE
Teams of 2 (20min cap):
M/M-4000m Row
F/F-3400m Row
M/F-3600m Row

WATER
Teams of 2
M/M-3500m Row
F/F-3200m Row
M/F-3350m Row

EARTH
Teams of 2
2000/1750m row