8am
35 Minute Armap
Teams of TWO
1000M Row
200M farmer carry 50s,35s 100 meters each
1000M ski
50 Burpees
1200M run (you go, i go 200m, so 3 times EACH)

9am
if you dont want a partner divide numbers by 2
3 Rounds for Time with a Partner
100 Double Unders
80 Abmat Sit-Ups *****you can cut this to 60 if you want
60 Wall Balls
40/35/30 Calorie *Bike
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Wall Ball: 20/14lb, 9/6kg, 10/9ft
Work can be split anyway you want with your partner to achieve the best overall timeM/M, M/F, F/F
2:00 Cardio Choice
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2 Sets: For Quality
20/20 Line Hops
10 Knee Hug + Lunge and Twist
10 Down Dog Toe Touches
10 Hollow Rocks + 10 second Hollow Hold
20 Glute Bridges
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Specific Prep (3-5min)
Practice Double Unders and go through some technique pointers
Bring out Wall Balls and work with some quality sets and reps. i.e. 2 sets of 5-7 reps
Tackle fine points about bracing and keeping hips on the floor for abmat sit-ups.

Primer (2min)
10 Double Unders (each)
8 Abmat Sit-Ups (each)
6 Wall Balls (each)
4/3 Bike Calories (each)