WARMUP
2 rounds:
200m jog
10 air squat
5 squat jumps
1 inch worm out to a cobra hold (10 seconds) walk hands back in and repeat 3x
200m jog
10 air squat
5 squat jumps
1 inch worm out to a cobra hold (10 seconds) walk hands back in and repeat 3x
WcG 3-2-1 Partner Chipper
2 Athletes per team must complete total # of reps (not split)
3 rounds:
10 kb swings 53/35, 44/26, 35/18
10 kb goblet squats
10 calorie row
300 meter run (out front - left - around to back door)
2 rounds:
20 T2B
20 Pull ups
200 meter run (out front - left - down and back)
1 round:
30 calorie bike
100 meter run (out from - right- in back)
