Warm up 10 of each
Twisted Cross
Air Squat
Burpees
Ostrich Steps
Lunges
Samsung
Push ups
Good Mornings
Scorpions
Pigeon Headbutts
Metcon (40 min Cap)
For Time with partner
"Panic Breathing"
Bike 2000m-1500m-1000m-500m-400m-300m-200m-100m X2
Partner 2 holds 2KB 24/16 in farmers carry position whilst P1 completes bike
change after each interval
eg. p1 completes 200m bike swap P2 then does 200m etc
Cool Down
Twisted Cross
Ostrich Steps
Samsung
Good Mornings
Scorpions
Pigeon Headbutts
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