WARMUP
Partner ROW - 2 person
100/200/300/400 meters each
100/200/300/400 meters each
Dynamic Stretching
walking lunge twists
walking high kick
burpee broad jumps
stationary windmills
get loose with barbell weight for metcon
bar weight 1st than increase to metcon weight
bar weight 1st than increase to metcon weight
WcG 15 Min Partner Sprint
2 Athlete Teams
A1 Completes sprint while A2 rests and so on...
A1 Completes sprint while A2 rests and so on...
15 Minute Time Cap
5 CTB
5 Thruster 95/65
5 Hang Clean 95/65
5 Calorie Bike
Partner Jump Rope - for time
10/20/30/40/50/40/30/20/10
10/20/30/40/50/40/30/20/10
