A1) 4-8 Segmented Pull ups, rest 1:00, pause at top, middle and bottom of each rep. x 3-4 sets
A2) Amrap Seated Single Arm DB Strict Press @11X2 per arm rest 1:00 x 3-4 sets
A3) 15-20 Banded Face Pulls with a 2sec hold each rep rest 1:00 x 3-4 sets
B) Partner Workout – partition as needed – 20 minute cap
100 HPS 75/55 65/45
50 burpee box jumps
100 WB
50 T2B
400m run together
C) Core
Tabata = 20sec on / 10sec off x 8 rounds
8 rounds of Hollow Tucks
8 rounds of Leg Raises
8 rounds of Hollow tuck hold
rest as needed between tabatas
D) Armor
4 rounds
12 alt DB Snatch
10 HPC 135/95 115/75
9 bar facing burpees
E) Summer Gunz
3-4 sets
6-8 reps per arm Decline Curls with a 2sec lowering
8-10 Dual DB Overhead Tricep extension with a 2sec lowering
15-20 Barbell Bat Wing Row
rest as needed between sets