Warm Up
2 rounds
12 cat cows
200m run
12 banded good mornings
12 band pull downs
12 band thrusters
5-10 minutes to practice the movements with your partner
WOD
In teams of four
8 rounds relay style one partner works at a time
100m sprint
4 burpees
8 air squats
12 sit-ups
-into-
4 rounds syncro all partner together
200m run with rope
12 burpees over rope
16 air squats
20 sit-ups
-into-
for time complete as desired in remaining time all partners can work at once
800m run
100 burpee
200 air squat
300 sit-ups