WARM-UP:
3 Rounds -
*5 x Tuck Roll to V-Sit
*5 x Heel Squat to Standing Extension
3 Rounds -
*5 ea. x Side-Out Mtn. Climb
*5 x Push-Up + Hop-In to sides of hands
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*Put mats away; bring shared KB w/ partner to grassy area at top of northern track
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PARTNER SET #1:
4 Rounds (ea. person completes both P1 and P2 duties 3x)-
P1: Single-Arm KB Swing (all R arm rounds 1 & 3; all L arm rounds 2 & 4)
P2: 100m Sprint (to pavilion) - 5x Burpee - 100m Sprint (back to P1)
-switch when runner returns
-2 min. to finish once first team done
PARTNER SET #2:
4 Rounds -
P1: KB Overhead Walking Lunge (switch arms ea. round)(mod: rack @ shoulder)
P2: 100m Sprint (to pavilion) - 10x Sumo Squat-Thrust - 100m Sprint back
PARTNER SET #3:
2 Rounds -
P1: KB Long Cycle Clean and Press (R arm rnd 1, L arm rnd 2)
P2: 400m Run
-switch when runner returns
-2 min. to finish once first team done
PARTNER SET #4:
1 Round -
P1: Single-Arm atop KB: Burpee-Deadlift to Lateral Hop-Over KB
P2: 800m Run
-switch when runner returns
-Upon Completion (until last man home):
AMRAP: 4x Lunge Jump + 4x Squat Jump
FINISHER:
20 sec. only TEAMMATE TABATA: Lateral Hop over KB
-8 Rounds: each partner completes 20 sec. of Lateral Hops
(16 rounds of a 20 sec. interval; p1 works while p2 rests, then switch)
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