Warm up:
Tabata
KTB swing
KTB goblet squat
Sandbag thrusters
Team Workout:
In couples
3-6-9-12-15
1st athlete Burpee box jump overs
2nd athlete hold on pull up bar
then both at the same time
One handed KTB clean and push press (change hands every repetition) 24-28Kg/ 8-12Kg
Postworkout:
4 Rounds of Row or bike for 1 min. intervals