General Warm-Up
Grab a Partner
*Partner 1 will Bike at a slowly increasing pace while Partner B completes the following – Switch after ever exercise*
Calf and Hamstring Combo Stretch X :30 / Leg
Medball Weighted Calf Raises x 20
Medball Speed Skaters x 20
Leg Swings x :30 / Side
Team Conditioning
In teams of two, complete five rounds for time of:
10 Strict Handstand Push-Ups (5 each)
20 Dumbbell Box Step-Overs (50/35 lb DBs; 20″ box; 10 each)
30 Synchronized Dumbbell Snatches (50/35 lbs – both partners at top of the rep at the same time)
400 Meter Run (partners must stay together)
38.40 – abmat + plate & 12.5kg db & row 400m, 18inch box
24:22 solo straight thru as much as possible
29:57 done solo, work:rest ratio 1:1 for the first 2 exercises. Scaled 2x20kg dbs
24:42 (solo)
16:23 (3Rnd Solo)