WARM UP
bike for 2 min or jog 200m
3x 5 sumo squat + 1 jump squat
10 alternating lunges
10 jumping jacks
10 hrpu
3x 5 sumo squat + 1 jump squat
10 alternating lunges
10 jumping jacks
10 hrpu
2 person team sprints
15 minute sprint AMRAP
5 c&j 135/95, 115/75, 95/65, 75/45
5 burpee bar jump over
5 calorie bike
5 min transition
15 minute sprint AMRAP
10 calorie row
10 dbl wall ball 20/14, 14/10, 10/8
10 hRpu
