WARM UP
300m machine
then:
2 Rounds:
20m Toe Touches
20’ Knee Hug-to-Chest
20m Side Shuffle
10 Air Squats
20m High Knees
20m Butt Kickers
STRENGTH
Double Dumbbell Overhead
Squat (4×10 Work to a heavy 10 rep)
45” low plank hold btw sets
PARTNER WOD (cap30)
Buy in 50 Partner Medball-Toss Sit-ups
Then:
2 ROUNDS FOR TIME:
40 Synchro Box Step-ups
30 Synchro Burpees
2k Row (split 200m increments)
TEAM OF THREE OPTION•
•All three athletes perform the synchro options together.
•Team of three will increase the row to 2400m