Conditioning:
A) Every 2:00 for 6 rounds
Round 1-4
10/10 bodyweight reverse lunge + 20 plate ground to overhead
*max. rep medicine ball sit ups in remaining time
Round 2-5
15 medicine ball sit ups + 10/10 bodyweight reverse lunge
*max. rep plate ground to overhead in remaining time
Round 3-6
20 plate ground to overhead + 15 medicine ball sit ups
*max. rep bodyweight reverse lunge in remaining time
rest 1:00 between rounds
B) Teams of 2 complete AMRAP in 20 minutes
24 empty bar overhead squat (split as desired)
30 one arm dumbbell push press (synchronized)
24/20 cal. row (split as desired)
30 medicine ball russian twists (synchronized)
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