2 rounds for time:
With a partner:
50 KB swings (24/32 kg)
60 box jump overs (51/61 cm)
70 synchronized walking lunge steps

TIMECAP: 20:00

PARTNER WARM-UP | 8:00
AMRAP 7:
50-ft shuttle run
12 synchronized sit-ups
12 synchronized PVC pass throughs
– Partners perform the warm-up synchronized.

KB SWING REVIEW | 3:00
Demonstrate the traditional KB swing and then the snatch-style swing.

1 set:
10 KB swings

BOX JUMP OVER REVIEW | 3:00
Demonstrate the box jump over and review techniques that show different cycle speeds. An example is having your advanced athletes stay lateral to the box the entire time.

SYNCHRONIZED WALKING LUNGE STEPS | 2:00
Review with your athletes what a properly synchronized walking lunge looks like and have them perform 6 reps together.
1 set:
6 synchronized walking lunges

POST-WORKOUT ACCESSORY | 10:00
4 sets:
10 KB side bends/side
1:00 double KB front-rack hold

COOLDOWN STRETCH | 5:00
2 sets:
:30 frog stretch
:30 couch stretch/leg