Banded pull-aparts, rows, pec circles/stretch etc.
Push-up + Down dog ladder 1-5
Every 90s x 8 (4 each alternating)
A1) Bench press x 5 (start a moderate but smooth set of 5 and build to a heavy set)
A2) Bent over barbell row x 8
Count the total # of Man-makers completed by your team.
Partner 1: AMRAP Dumbbell Man-makers (45/30lbs)
Partner 2: 400m Run
Partner 3: Rest
Rotate stations in order, each time the 400m run is complete.
1 Man-maker = push-up, row R, push-up, row L, power clean, push press
Partner resting can count and record the man-makers
15-25 x GHD Sit-ups
12-15 x DB or Plate Reverse Fly
8-10/leg x Single leg RDL (light KB or DB in opposite hand)