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
Partner work shared:
AMRAP 40 min
Buy in:
100 wall balls (14/10)
Main work:
2nd floor synchro run
100m Farmers carry (24/16) (Shared)
2nd Floor Syncho Run
1000m Row / Ski Shared
50m Burpee Broad Jumps (Shared)
OPTIONAL WORK
3 Sets
30 sec copanhagen planks
20 Tibalias Raise
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