Warm up:
20 90/90 hip switch
10 Cat cows
8/side firehydrants
8/side Knees over toes forward with kettlebell on top of knee
20 sec/side isometric lunge hold
10 Sprawls
50ft duck walks
35 Min Running Clock
Compromised work Fridays (Partner)
2 Groups
2 Rounds
30 Double dumbbell thrusters (50/35) Shared
20 Sync Sprawls
1,000m Run shared runner
Rest 3 min after 2 rounds then switch
2 Rounds
60 Goblet Lunges Shared
20 Sync Box Step ups
1,500m Row Shared
Finisher:
3 Sets
10 Strict hanging legraise
30 sec copanhagen planks
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