Online Judges Course: Click HERE

Conditioning:

Partner WOD:

6 x 250m Row Sprints

50 Sit-ups

40 Kettlebell Swings (53/35)

3 x 25/15 Calories Biked*

20 Burpees

10 Chest-2-Bar Pull-ups

100 Double Unders

 

2 rounds for time

*Alternate which partner does the odd bike sprint. Partner A does 2 of the sprints round 1, and then B does 2 in round 2.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 2:00

Pike Stretch – 1:30

Butterfly – 1:30

 

 

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