Then complete 3 rounds of 30 secs on, 30 secs off of:
Downward Dog to Seal
Assault Bike or Row at easy pace
Partner AMRAP x 6 mins:
10/7 Cals Row or 9/6 Cals Assault Bike + 5 Burpees to a 6" Target
Rest 4 mins between sets
Partner AMRAP x 6 mins:
20 Burpee Box Jumps (24/20)
30 KB Swings (53/35)
100 Sideways/Lateral Hurdle Jumps (one Hurdle)
Rest 4 mins between sets
12 Prone Swimmers
20-30 secs/side Single Arm Forearm Front Plank