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18.11.2021

Warm ups :

- 10 air squat

- 20 m walking lunges

- 20 meter bear crawl


Partner Day !


0-10 Min : you go i go

6 rounds:

- 10 Cal machine

- 10M sprint

- 10 medball over the shoulder

- 10M sprint


* Rest 2 Min


12 -24 Min : ( you go i go )

4 rounds:

- 50 skipping rope (each )

- 20 DB thruster


* Rest 2 Min


26-45 min :

For time :

- 1000m machine

- 80 partner wall-ball

- 60 Shoulder to overhead (DB)

- 40 knees to elbow

- 30 burpee box get overs

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