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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