8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility
A- WU- 2 Rounds of: 250M Row/5 Ring Row/10 D.B. Press (15/25×2)/15 Anchored Ab Mat Sit Up
B- Jerk- 15 Minutes To A 5RM
C- Pause Squat- 18 Minutes To A 10RM with a strict 2 second hold at the bottom (Tempo: 2/2/X/0-1)
D- Partner 2K Row + Sit Ups
Notes: In Teams of 2/With both Partners Working at the same time/Partners will alternate Rowing 250M/While Partner A Rows, Partner B will perform as many ab mat sit ups as possible/ When Partner A completes 250M, they will switch/ Both Partners will continue in this fashion until 2000M are completed/Score= Total Time – # of sit ups performed/1 sit up= 1 second: ex; team 2k=8:00 – 60 Sit ups=7:00 total time.
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