AQAP with a partner complete:
200 Cals on Rower / 160 Cals Assault Bike
Partners complete 15/10 Cals on Rower or 10/8 Cals on Assault Bike before switching
EMOM stop and perform 5 Synchronized Burpees
Partner 1 performs 50 Box Jumps (24/20) while Partner 2 holds a 45lb/25lb plate overhead. Switch. If overhead position is broken perform 5 burpees each before continuing.
Partner 1 performs 50 Situps while Partner 2 holds the bottom of a Squat. Switch. If squat position is broken perform 5 burpees each before continuing.
Partner 1 performs a 300m run, while Partner 2 holds a plank. Then swap for 2 runs each. If plank is broken, perform 5 burpees each when runner gets back before continuing.
Time Cap:20 Mins
EMOM x 6 mins:
1. 10 sec Left Side Plank + 10 sec Front Plank + q0 sec Mountain Climbers + 10 sec Roght Side Plank
2. 10 sec Hollow Hold + 10 sec Flutter Kicks + 10 sec Scissor Kicks + 10 sec Hollow Hold
Time Cap: 20 mins