10m - Dynamics

5m - Accessory/Prehab Prep

Accessory - 4 sets with a partner:

P1 - 20 Russian Twists with Med Ball

P2 - Holds Top of Wall Walk

-rest as needed-

P1 - 5 Dual KB Front Rack Lunges/leg

P2 - Holds Plank

-rest as needed-

*P1 does RT while PT holds WW, then switch. Then they get to rest and move to their next station. P1 does BSS, P2 holds plank, then switch. Then they get to rest and move to next station.

MetCon - 10m AMRAP:

10 Synchro KB/DB Goblet Squats

10 Box Facing BBJO 24”/20” (each)

*Athletes will alternate reps on the BBJO, 1 each at a time. Our BAF athletes can perform air squats instead of goblet squats.