30 seconds row (cal)
30 seconds burpee
200m run - active recovery
4 rounds:
30 seconds row (cal)
30 seconds KBS
200m run - active recovery
4 rounds:
30 seconds burpee
30 seconds KBS
Partners work at the same time, alternating back and forth between two movements for 4 rounds (4 minute running clock).
Score total reps and calories completed in four rounds for each of the three parts
Max med-ball sit ups: with a partner, do a med-ball sit up and throw the ball the to your partner. Repeat until you give out.
Extra credit:
3x3 weighted pull ups (25 lbs)
3x5 handstand push ups
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