3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE
WARMUP
F2C TO MAX
12 MINUTES
WORK OUT PARTNERS
TIMER
TRAVELING PLANK/ROW LEFT
WORKER
ONE ARM THRUSTER LEFT 50/40
SWITCH
TRAVELING PLANK/ROW RIGHT
WORKER
ONE ARM THRUSTER RIGHT
SWITCH
CONTINUE ABOVE PATTERN UNTIL ALL EXERCISES ARE COMPLETED BY EACH PARTNER.
ONE ARM DB SWING LEFT
ONE ARM DB SWING RIGHT
RUSSIAN TWIST (TWICE EACH PARTNER)
WEIGHTED SIT UPS (TWICE EACH PARTNER)
WHEN FINISHED….COMPLETE THE WHOLE THING AGAIN!
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