Menu
3 min Run, or Row
3 Rounds
5 kneeling jump up (start in a kneeling position, throw your arms back extend the hips and land in the bottom of a squat, if comfortable add a PVC)
5 PVC pass through
5 PVC sots press
10 plate overhead walking lunge
20 Plyo skier on on 2 x 45 stacked plates
On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Hand-release push-ups/HSPU
2:00-4:00 Rest
4:00-6:00 Single-unders/DU
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Single-Unders/DU
16:00-18:00 Rest
18:00-20:00 Hand-release push-ups/HSPU
The 50’s
With a partner complete:
1000m row
50 burpees
50 wall ball
50 V-ups
50 ring dips
Both partners must complete the 1000m row before moving on.
