31.3.2022

Warm up :

- 10 Shuttle Run

- 10 Air squat

- 5 Inchworm

- 20 Skipping Rope

- 10 Sit-ups

Partner Day !

A. Strength:

18 Time Cap :

- Max Weight Back Squat

- Max Weight Deadlift

- Max Weight Push press

* Each partner will take 3Min to lift .

B. Conditioning (Partner) 25Min

4 Rounds:

- 21 Synchronized Air Squat

- 15 Synchronized toes to bar ( knees to elbow)

- 9 Synchronized push press

* Rest 2 Min

4 Rounds :

- 9 Synchronized power Clean and jerk

- 15 Synchronized Box jumps

- 20 Cal Machine (Split)