Warm-up:

200m Run then 3rds of:

4 Push-up to Spiderman

6 Ring Row with 2sec pause with rings at the chest

8 Single Arm Overhead Walking Lunges with a light dumbbell (4 each arm)

Strength:

Every Minute on the Minute x 16min (4 sets)

1- Dumbbell Front Rack Walking Lunges x 12-16 steps

2- Banded Lat Pull Downs x 20-25 reps Very slow and controlled

3- Weighted Wall Sit* x 45sec

4- Alternating Dumbbell Hammer Curls x 12-16 reps

*Use dumbbells or kettlebells in a goblet hold, front rack hold, farmer’s hold

Conditioning:

2-person team

Max Assault Bike Calories in 12min

*0:00-6:00 Partner must be in a plank hold

*6:00-12:00 Partner Must be in a wall sit