24.Oct.2015

A. Mobility: quads, IT bands  

B. With a Partner, complete;

  • 200m run together
  • 10 synchronized burpees
  • 10 partner wall balls
  • 400m run
  • 20 synchronized burpees
  • 20 partner wall balls
  • 600m run
  • 30 synchronized burpees
  • 30 partner wall balls
  • 30 double unders (each)
  • 4 rope ascents (2 each)

Notes:

1. 2 rope pulls = 1 rope ascent

 

Partner wall ball demo: