5min Cardio machine or Shuttle run
then
2 Rounds of: (Finish all the stations then do a second round)
all the following:
AMRAP 4min
Row 10/8 cals
Box Jump Step Down 7 reps
Push Ups 7 reps
1.5min Break
AMRAP 4min
Bike 10/8 cals
Wall Balls 7 reps (20/14)
Ring Row 7 reps
1.5min Break
AMRAP 4
Ski 10/8 cals
Weighted Sit Up 7 reps
Russian KB Swings 7 reps
1.5min Break
AMRAP 4 min
Run10/8 cals
BB Hang Clean High Pull 7 reps
Tuck Up in Dip Support 7 reps
1.5min Break
repeat all!!
make sure P1 finishes his cardio before P2 finishes the 2 exercises. Calories can be adjusted between 8 and 10 calories to ensure proper flow of the workout between teammates.