Warm Up
100m Run
20 Shoulder Screws
5 Burpees
10 Inch Worms
15 Squats
Metcon
For Time with partner (40min Cap)
"Heart breaker Dream maker"
Ascending Ladder
2 Wall balls 9/6 - P1
2 Synchronised Burpee
2 Wall balls - P2
2 Synchronised Burpee
200m run (together)
4 Wall balls - P1
4 Synchronised Burpee
4 Wall balls - P2
4 Synchronised Burpee
400m run (together)
6 Wall balls - P1
6 Synchronised Burpee
6 Wall balls - P2
6 Synchronised Burpee
600m run (together)
8 Wall balls - P1
8 Synchronised Burpee
8 Wall balls - P2
8 Synchronised Burpee
800m run (together)
10 Wall balls - P1
10Synchronised Burpee
10 Wall balls - P2
10 Synchronised Burpee
1000m run (together)
12 Wall balls - P1
12 Synchronised Burpee
12 Wall balls - P2
12 Synchronised Burpee
1200m run (together)
Cool Down
Up Dog
Down Dog
Cat/Cow
Quad
Calf
Tai Gi spins
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