Warm up
In pairs complete 3 rounds of Tabatta:
Plank shoulder taps
KB deadlifts @ 32 / 24kg
lunges (no jump)
Push press @ 20 / 15kg
YGIG on each movement
WOD
In pairs complete a 22 min AMRAP of:
12 Air squats
8 KB swings @ 32 / 24kg
4 Sprawlers at 8 ft
- 1 full round each as fast as possible
- Sprawler starts in plank push up position, sprawl to clear 8 ft (2 matts width), thighs and chest touch floor once clear, then push up and sprawl back = 2 reps – repeat