Warm-up
hamstring stretch for :30
Quad stretch for :30
10 high knees
10 butt kicks
10 slow squats
Partner up- partner A: sprint 200 m, while partner B holds a plank. Accumulate 1200 meters- so, 6 rounds each
Quad stretch for :30
10 high knees
10 butt kicks
10 slow squats
Partner up- partner A: sprint 200 m, while partner B holds a plank. Accumulate 1200 meters- so, 6 rounds each
Metcon
8 AMRAP
15 Calorie row
12 DB Deadlifts – heavy
9 KB Swings- moderate
rest 1 minute
15 Calorie row
12 DB Deadlifts – heavy
9 KB Swings- moderate
rest 1 minute
8 AMRAP
15 Calorie Row
12 DB Front Squats
9 DB Push Press
rest 1 minute
x2