Suicide Alley

3 min (45 sec swap)
row – lat raise -row – lat raise – row 1x
up -sprint- band punches -reverse 1x
2 lat shuffle to 3 pop squats https://youtu.be/erCb_sl6tUk

(everyone) suicide 3 min
12 wall ball thruster long
5 med ball slam med
12 touch jump short

2 min (30 sec swap)
row – lat raise 2x
1 lat shuffle to 4 pop squat
spin up- band punches 2x

2 min suicide
12 wall ball thruster (long)
12 touch jump (short )

1 min no swaps in movements
row
lat shuffle – to 5 pop squat https://youtu.be/erCb_sl6tUk
spin

1 min suicide
12 touch n jump (long to med ball)

20/10
kb air climber/ kb pull over https://youtu.be/oE3Ahmpf89o / https://youtu.be/OV3jgMRA3V0
3x
kb sump high pull / run n touch- horz turf 2x
3x

parter band lat shuffle R
L
swap partners
2x
banded karoke 2x

paper rock scissors for 2 burpee