A) Warm Up
Row or Airdyne 2 min
1 min Lat banded distraction per side
1 min pec smash per side
1 min couch per side
20 pass thrus
B) WOD – Time Cap: 45 min
400 m med ball run (20/14) both partners run at the same time with one med ball, pass it as necessary
40 T2B each while partner holds a plate overhead (45/25)
30 Box jumps while partner hangs from the pull up bar
40 wall balls each while partner holds push up position
30 pull ups while the partner holds the bottom of a squat
40 unison burpees
400m med ball run (20/14), pass med ball as necessary
Unless stated, all reps must be completed by partner 1 before partner 2 can do their reps.
