3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE
WARM UP PARTNERS 20 MINUTES
INCREASING WEIGHT DEAD LIFTS
AMRAP WHILE PARTNER DOES:
1 BLDG RUN
SWITCH
WORK OUT PARTNERS
TIMER
TRAVELING PLANKS FORWARD 40/50
WORKER CYCLING THROUGH THE FOLLOWING
SQUAT HOLD
SWITCH
5 BURPEES TOGETHER
F2C
SWITCH
5 BURPEES TOGETHER
WEIGHTED SIT UPS
SWITCH
5 BURPEES TOGETHER
THEN
2 MIN SQUAT HOLD W/WEIGHT
1 MIN ONE ARM OVERHEAD HOLD ON ONE LEG LEFT 40/50
1 MIN ONE ARM OVERHEAD HOLD ON ONE LEG RIGHT
4 MIN PLANK W/45LB PLATE