Warm-up
Tabata (20/10 x 8 each movent )
Shuttle Run
Lateral Plank Walk
Reverse Lunges
Shuttle Run
Lateral Plank Walk
Reverse Lunges
Metcon (Time)
Teams of Two
For Time
Weighted 800 m Run (Team must go together, one slam ball per team)
-then-
5 Rounds
4 Tire Flips + Hop Through Tire
10 Pull Ups
20 Partner Wall Balls
30 KB Swings
40 Box Jumps
-then-
Weighted 800 m Run
For Time
Weighted 800 m Run (Team must go together, one slam ball per team)
-then-
5 Rounds
4 Tire Flips + Hop Through Tire
10 Pull Ups
20 Partner Wall Balls
30 KB Swings
40 Box Jumps
-then-
Weighted 800 m Run