200m Run
1 min Calf Stretch (2 x 15 toe elevation + 15 Heel Walks)
Then for 8 mins cycle through:
1 min DUs or Singles
8 Banded External Rotations (elbows in close to torso)
8 Banded External Rotations (elbows high)
10/side Handstand Shoulder Taps on Box
10 Shoulder Activations
AMRAP x 10 mins:
1 Legless Rope Climb / 1 Rope Climb / 3 Lay 2 Stands / 3-5 Strict Pull Ups / 5 Horizontal Ring Rows
5 Strict HSPUs / Box Strict HSPUs / DB Push Ups
25 DUs / Singles
With a partner complete 10 sets of:
45 sec Max Cal Assault Bike or Row
Rest 1 min 15 secs
Complete 2 sets of the following:
1 min Run, Walk 30 secs
2 min Run, Walk 1 min
3 min Run, Walk 1 min
2 min Run, Walk 1 min
1 min Run, Rest 3 mins
(best pace possible on each)
Complete 3 sets of:
45 sec Double KB Overhead Carry
45 sec Kneeling Bottom Up KB Hold
45 sec/side Weighted Side Plank
Partners alternate through completed rounds.
Partner A will start at 0:00 and B starts at 1:00
Treat as Every 2 mins x 20 mins, but you will end at 21 mins
Final score is total calories between partners