WARMUP X3

A. 50 jump rope

B. Spider lunge walk down

C. Crab walk back

20 MIN PARTNERS ONE MUST BE ON ROPES AT ALL TIMES

As a team complete:

i. 30 box jumps

ii. 10 Stationary sled pull w rope full length

iii. 50 KB swings

iv. 40 man makers per side

STATIONS 20/20 ONE WORKS ONE RESTS 6 ROUNDS (3EACH)

A. Rope single arm plank wave

B. Plank rocks

C. MB burpee slams

D. Push-ups shoulder tap

E. Jumping lunges

F. Sled lunges

G. Rope Russian twist

FINISH

A. Now keep score. If you lose= 10 burpees after a round