WARM UP:
- 100m sprint Machine
- 10 Jumping Squat
- 10 Shoulder Taps
- 10 Squat to ham stretch
Partner Day!
A. WOD 1: (cap16)
3 Rounds:
- 600m ( Row/ Ski / Run) (Split)
- 40m barbell walking lunges (Split)
* while partner A is rowing partner B holding 2KB
Then directly into .. (split)
- 50 Box jumps
- 50 Deadlift
* 2 Min rest
B. WOD 2: (cap15)
- 500m (Each )
- 100 Skipping Rope each
- 50 Clean and jerk (Split)
Finisher:
3 Sets:
- 12 DB bench press
- 15 Ring rows
- 20 barbell biceps curls
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