Warm-Up: Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg Lat Stretch x 60-90 seconds per arm Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps
Followed by…
Kettlebell Complex x 2 sets (one with each arm):
Overhead Carry x 25 yards Rest as needed
Then…
Workout A. In teams of two, each member must complete the following for time: Row 1000 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg)
Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs
After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…
Workout B. In teams of two, each member must complete the following for time: Airdyne 800 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg)
Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.