Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bike
PARTNER WOD
Teams of 2
60 Wall Balls
50 T2B
40 Cal Row
Rest 1 min
50 Wall Balls
40 T2B
30 Cal Row
Rest 1 min
40 Wall Balls
30 T2B
20 Cal Row