Partner Workout
In teams of two, complete the following:

21 – 15 – 9 – 15 – 21
Thrusters   75#/65#
Calories on Rower
GHD Sit Up
P1 Does 21 Thrusters,  P2 Rests
P2 Does 21 Thrusters, P1 Rests
P1 Does 21 Cal Row, P2 Rests and so on…
+
1000m Run
P1 Runs 200m’s
P2 Rests
Post time.

 

Optional Workout

#1
800m Run
50 Hand to Hand KB Swings   53#/35#
10 Burpees
600m Run
50 Flip Squats
10 Burpees
400m Run
50 Alternating KB Snatches
10 Burpees
Post time.

 

#2
EMOM for 30 minutes
1st minute:  10 Thrusters   95#/65#
2nd minute:  10 Pull Ups
3rd minute: 5 Burpees
4th minute: 20 Sit Ups
5th minute: 10 Front Rack Lunge Steps
6th minute: Rest
Post Rx or cycles completed.