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Dynamic Warmup: Minute 0 – 15
Coaches’ Choice Group Dynamic Warm Up

Partner Skill/Core: Minute 16 – 30
With a Partner, complete 3 rounds of 30 Second Toss / 30 Second Plank
Lateral Toss Left / Right Side
Plank Lateral Toss Right / Left Side Plank
Sit-up Chest Pass / Prone Plank
Start with a comfortable distance between partners for the toss. After completion of the first round, Back further away from each other. The last round should be the furthest distance for the toss.

Workout: Minute 31 – 60
13 Minute AMRAP: With a partner, load a barbell to 95 / 135. Partner A Holds a Front Rack Position while Partner B Completes 1 Round of:
10 Single Dumbbell Front Rack Lunge 30 / 45 – Hold a single Dumbbell with both hands at the shoulders under the chin
6 Box Jumps
4 Burpees

Then the Partner B will hold the barbell, while Partner A completes a round of the triplet. At any point the barbell drops to the ground, both and athletes must complete a 100m Run with the Dumbbell before continuing the round.

The Front Rack Hold is going to be the hardest part of this workout. You may want to consider resting a bit before picking up the barbell, or plan on going a little lighter on the barbell. If partners need to adjust the weight try to keep the the same barbell, just strip the weight to lighten the load.