WArmup

Core –

X3

30 sec Plank

30 sec back support

Wod

40 wall balls20/14 partner holds a squat in the bottom position.

40 burpees, partner holds kb (hanging)

40 situps, partner holds a plank

40 dips – partner holds top of the dip position

40 Pull ups, 45/25 plate above head.

rest 2 min minutes

For time:

20 push ups

40 sdhp 70/53

60 Box jumps 24/20

200du/ 600 skips

Rest 3 min

Row off 1000 m