| Warm up |
| – Light KB Goblet hold x 1 minute- Dive bomber push ups x 1 minute- Dead hang x 1 minute – 2x: Side shuffle >< + Pogo hops >< + Bear crawl >< – 3x: Sprint >< (different starting positions each time) |
| Work |
| With a partner: 80-60-40 – Ski Calories – KB Swings- Push ups 100-80-60 – Bike calories – Slamball slams – FFE Jumping Lunges Then: – 3000m Row w/your parter – After each turn (20 pulls each): – 10 V-ups + 1 wall walk |
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