Warm Up:
– 1 Minute Row
– 10 Air Squats (Against wall)
– 1 Minute Couch Stretch Per Side
– 10 Front Step Lunges Alt Legs
5-5-5-5 Back, Front or Overhead Squat (User’s choice)
3 x 1 Minute Planks Between Sets
Then
20 Minute Partner AMRAP
– Max Distance Row
**Alternate work/rest for Row in any way. During workout complete the following:
– At 2:00 and 11:00: 20 Synchro KB Goblet Squats @ 16/12kg
– At 5:00 and 14:00: 20 Synchro Front Step Lunges Alt Legs
– At 8:00 and 17:00: 20 Synchro Wall Balls @ 20/14lb to 10/9ft