WARM UP
2x jog 200m then 10 air squats and 5 jump squats- repeat
high kicks, high knees, butt kicks down and back
pvc mobility
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PARTNER WOD
2 Person Teams
every moment including the run is to be down separately.
400m run (200m each - down and back)
50 pull ups (25 ea)
100 weighted lunges 45/25 (50 ea)
600/400m row (m/w 300/200each)
50 t2b (25 ea)
100 weighted crunches 45/25
40 calorie bike (20 each)
50hRpu
100 slam balls 40/30, 30/20, 20/10
200 DBL under (1ooea)
50 wb dbl shot
100kb swing
