React:
5 Banded Thrusters
8 Partner Sit up Wall Ball Pass
Team Workout
Metcon (Rounds and Reps)
For 30 Minutes
Teams of 2
React
3 Sets
7 Bent Over Rows
Resistance
3 Sets
A1: Tempo Ring/ Stem Rows
3/0/2/0 Reverse Grip x 9 Reps
A2: Tempo Push Ups
React
3 Sets
3 Broad Jumps
Resistance
6 Sets
Squat Clean (3 Reps @ Tempo)
2 second pause at Knee
Working up each set if positioning is good
React
3 Sets:
4 Box Jumps/ Jump Squats
Resistance
A1: Dual DB/ KB Front Squat (9 Reps)
A2: Strict Toes to Bar (8-10)
Resistance
3 Sets
A1: Cossack Squat 12-15 Reps
A2: Banded Facepulls 12-15 Reps
Slow and Controlled for both Movements
Rest 90 Seconds
React:
3 Sets
5 Plate Ground to Over Head
Ladies: 25lbs
Guys: 35lbs
Resilience
Metcon (Time)
18 Minutes Continuous
Row 2K
React
3 Sets
3 Hanging Shoulder Shrugs
6 Banded Lat Sweeps
Resistance
4 Sets:
A1: Tempo Ring Rows
7 Reps
React
3 Sets
3-6 Dynamic Push Ups
Resistance
4 Sets
A1: Barbell Strict Press
6 Reps
Working up each set
React
3 Sets:
8 Banded Deadlift
Resistance
Complex
Every 2 minutes x 6 Sets
2 Reps
3 Deadlifts + 2 Power Cleans = 1 Rep