-Warm Up-
2 rounds
:30 air squats
:30 up/downs
:30 lunges
:30 mountain climbers
:30 Superman holds
-WOD-
35 minute cap
PARTNER WORKOUT
IN TEAMS OF 2…
4 ROUNDS FOR TIME
45 Cal Bike
25 “Synchro” Plate Ground to OH (45/35)|(25/15)
45 Cal Bike
25 “Synchro” Sit-ups
*For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.
COOL DOWN
FOR RECOVERY
10:00 Stretching
Suggested…
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing
