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”
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.