A)8-10 Hands on KB Push ups
45s rest
10-12 Dual KB Bent over row
45s rest
complete 4 sets

B) Every 4 min for 6 rounds complete
6 Dual KB Front Squats, 8 Dual KB Burpees, 10 Dual KBS 55/35
Team Workout
A) Every 2 minutes for 5 sets:
Front Squat x 2 (build to a heavy double)

B) In Teams of two:
In teams of 2
AMRAP 30 Minutes
30 Wall Ball Shots
30 Box Jumps
600 Meter Row
*Only one athlete can be working at a time.