Warm Up:
:20 Lat Jumps
:20 ASQ
:20 Reaching Spiderman
x4
No Equipment:
Partner workout :I go, You go
10 Burpees
10 Box Jumps /Tuck Jumps
10 Jump Squats
10 Box Jumps/Tuck Jumps
20 Rounds (10 per person)
-FT-
Limited Equipment:
Partner workout :I go, You go
10 R-Arm Thrusters
10 Box Jumps /Tuck Jumps
10 L-Arm Thrusters
10 Box Jumps/Tuck Jumps
20 Rounds (10 per person)
-FT-
Strength: Pick One
5×5 Press/PP/PJ
-KB/DBs: Every 7 Reps :45 x6
Endurance:
250m Row-1min Rest x10
400m Run 2min rest x5
350m Ski 1min rest x5
Midline:x4
:20 Bicycles
:10 Rest
:20 In/Outs
:10 Rest
:20 Flutter kicks
:10 Rest