5 min roll-out
1 min dead hang (unbroken or accumulate)
1 min of OH Bar Lockout Marches
20 Walking Lunge Reach Ups
20 Lying Banded Toe Raises
1 min dead hang (unbroken or accumulate)
1 min of OH Bar Lockout Marches
20 Walking Lunge Reach Ups
20 Lying Banded Toe Raises
3/18/2023 - Met-Con
12 min AMRAP w/Partner
Partner 1
20 cal Row
Partner 2
3 Wall-Walk
5 Pull-Up
10 Side Plank Hip dip
Rest 5 min
12 min AMRAP w/Partner
Partner 1
200m run
Partner 2
3 Clean and Press (Push-Jerk, Push-Press, Strict)
5 Box Jumps
10 Leg Raise Around the World
While Partner 1 is rowing or running, Partner 2 will be doing as many rounds of the exercises listed as possible. When Partner 1 is done they will switch and Partner 1 will pick up where partner 2 left off. Keep track of total rounds and reps.
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