General Warm up:

3 rounds –
100m jog
30 single unders (DU practice in Rd 2 and 3)
5 inchworms to mountain climber per leg
10 air squat
10 double leg hip lifts + 10 per leg hip lifts
:20 sec couch stretch per leg

CLICK HERE FOR THE WORKOUT EXPLANATION

A. In teams of 2*, complete the following for time:

50-40-30-20-10
DU (singles)
Ab-mat sit ups
Wall Ball @ 20/14; 16/12

*1 partner runs 200m at the call of 3-2-1 GO! while the other
partner works on the chipper. When the runner returns, partners
switch roles. Continue switching until you’ve complete all the reps!

 

**Individual: 25-20-15-10-5 of all movements. Every 2-2.5 min, perform
a 200m run