With a partner complete 10 rounds (5 each of):
120m Rowling Row
Partner AMRAP x 24 mins:
A – Complete 1 rounds of:
10 Burpee Box Jump Overs (24/20)
8 Alternating DB Snatches (50/35)
18 Air Squats
B – 500m Row or 400m Run
A starts with the 10 BBJOs while B Rows 500m or Runs 400m. When both partners have completed their task, that is one round. They then switch and continue as such for the remainder of the 24 mins
200m Run
Then complete 2-3 sets of:
6/side Hip 90/90
6/side Bird Dog (2 sec hold at the top)
6/side Fire Hydrants (2 sec hold at the top)
6 x 4 sec KB Bottom of Squat Hold
10/side Banded Lateral Walks
10 Banded Back Squats (empty barbell)
No tempo for these squats
AQAP with a partner complete 3 rounds of:
50/40 Cal Assault Bike or 60/50 Cal Row
20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises
50 Wall Balls (20/14)
40 T2B / Hanging Knee Raises
Time Cap: 24 mins
Divide reps as desired where one partner works while the other partner rests
After Class
AQAP complete 5 rounds of:
3 Rope Climbs
3 x 25ft HS Walks / 7 Wall Walks
Complete 3 sets of:
10 Barbell bent Over Rows (TX120)
Rest 30 secs
10 DB Supine Triceps Extensions (T30X1)
Rest 90 secs
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Both Partners complete 1 Hand Release Push Up for every meter over or under for all 10 rounds.