WARM UP
5 AMRAP
5 L/R Lunge with twist
8 PVC Kang Squat
6 L/R SA DB upright row
100m run
S/S
12 TABATA
Alt Spider Crunch
Weighted Side Plank Rotation (L)
Plank Twist
Side Plank Rotation (R)
PARTNER WOD
FOR TIME
30-20-10
AKB swings, 53/35#
Ab Mat Sit-ups
200M partner med ball run
30-20-10
Wall Balls, 20/14#
Sumo Deadlift High Pull, 115/65#
200m Partner Med Ball Run
30-20-10
Cal Row/Bike
Burpees
200m Partner Med Ball Run
30-20-10
Goblet Squat, 53/35#
Overhead Lunge, 45/25#
200m Partner Med Ball Run
TC: 25 mins
**Split reps as needed. Partner A works, Partner B rests**