Warm up
100m Run
20 Squat round arch
15 Good Mornings
10 Samsung Twist
5 Push ups
Metcon
Partner Workout (26min Cap
For Time
Workout 1 "Pina Colada" (12min Cap)
80 Cal Buy in changing every min
once complete into remaining time AMRAP
30 Power Snatch 50/35
30 T2B
*At home option
1000 mountain climbers Changing every min
once complete into remaining time AMRAP
30 Pike push ups
30 leg raise
2 min rest
Workout 2 "Espesso Martini" (12min Cap)
21-15-9-6-3
Sync Thrusters Swapping after each set
*A1 Barbell 40/25
*A2 KB/DB 24/16 or 22.5/15
into
42-30-18-12-6
Pull Ups
into
21-15-9-6-3
Sync Burpees
*At home option
21-15-9-6-3
A1 Squat Jumps
A2 Plank hold
into
42-30-18-12-6
Push ups
into
21-15-9-6-3
Sync Burpees
Cool down
Rollouts
Down Dog
Couch
calf
German hang
passive hang
Cat/Cow
Pigeon
Scorpion
Twisted Cross
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