Warm up :
- 10 Air Squat
- 20M Broad Jumps
- 10 Pvc passover
- 5 Empty bar power clean
- 5 Empty bar Shoulder To overhead
- 5 empty Bar Front Squat
Partner Day !
40 Min Of work ( In pairs)
For time :
* 1500M Machine
3 Rounds :
- 30 Synchronized wall-balls
- 20 Burpees High box get over (Split )
- 20 Synchronized knee raises
* 1500 M Machine
3 Rounds ( Split the work) :
- 26 Power Clean
- 26 Shoulder To overhead
- 26 Front Squat
Then ..
For time :
- 50 Synchronized Box Jumps
* Every 10 Reps .
* Partner Each complete 25 Single Under
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