Thursday

Warm up:
DROMS
2 Rounds
10 Single Unders
10 Bells
10 Skiers
10 Single Leg SU (Both Legs – Alternating after 10)
10 Crossovers
10 Double Unders

then complete the following:

10x Back Extensions
10x Hip Extensions
10x Scapula Pull Ups
10x Scapula Push Ups
10x Atlas
10x PVC Pipe Pass Thrus
10x OHS

Strength:
Rest Day/Make Up

Metcon:
14 Min AMRAP
50 Deadlifts 225/155 while partner holds Kettlebell overhead 53/35
40 Cal Row while partner holds bottom of Push Up – https://youtu.be/vtEC-vqc1_0
30 DB Push Press 55/35 (or use KB at 53/35 for RX as well) while partner holds top of Deadlift 225/155
20 GHD Sit Ups while partner holds Superman
10 Strict Pull Ups while partner hangs on the bar