10m - Dynamics

20m - Movement Prep

MetCon - 18m AMRAP in 3 Person Teams (split work however they like):

26 Dumbbell Box Step Ups 2x50 to 24”/2x35 to 20”

22 Pull-Ups

18 Push Ups

*Two partners work through the AMRAP, while the 3rd team mate is on a rower. The athletes will switch off the rower every 25/20 calories in the same 1, 2, 3 order the entire time.