Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

20 jumping jacks

20 air squats

20 mountain climbers

20 Flutter kicks, 4 kicks=1 rep

150 m run

10 push ups

Workout Warmup:

Six Turkish Get-Ups w/KB. 3 each arm. Work up to heavy KB.

Workout:

20 min AMRAP with a partner

30/21 Cal row

60 Dumbbell Snatches (50/35)

30/21 Calorie row

60 Ball Slams

150 m run Both partners run

split reps evenly…as possible.