Compete

PART 1:

5 Rounds:
1 Minute Handstand Walk
Rest 30 Seconds
1 Minute Alternating Pistols
Rest 30 Seconds

*Score = Sum Total Reps
*Handstand Walk 1 Rep = 5 ft

PART 2:
[Teams of 2]
AMRAP 12:
200 Meter Partner Med Ball Run 14/20
Partners Run Together. Each Partner holds their own Med Ball.
15 Synchro Burpees

*Score = Total Rounds + Reps

 

Train

PART 1:

5 Rounds:
1 Minute Wall Walks
Rest 30 Seconds
1 Minute Alternating Jumping Lunges
Rest 30 Seconds

*Score = Sum Total Reps

PART 2:

[Teams of 2]
AMRAP 12:
200 Meter Partner Med Ball Run 14/20
Partners Run Together. Each Partner holds their own Med Ball.
15 Synchro Burpees

*Score = Total Rounds + Reps

 

Sweat

PART 1:

5 Rounds:
1 Minute Wall Walks
Rest 30 Seconds
1 Minute Alternating Jumping Lunges
Rest 30 Seconds

*Score = Sum Total Reps

PART 2:
[Teams of 2]
AMRAP 12:
200 Meter Partner Med Ball Run 14/20
Partners Run Together. Each Partner holds their own Med Ball.
15 Synchro Burpees

*Score = Total Rounds + Reps

 

AFTER PARTY- 4 Rounds:
12 Single Dumbbell Single Leg Deadlifts (each side)
12 Half Kneeling Single Dumbbell Strict Press (each side)
12 Banded Pallof Presses (each side)

 

AT HOME:
[Part1]
5 Rounds:
1 Minute Wall Walks
Rest 30 Seconds
1 Minute Alternating Jumping Lunges
Rest 30 Seconds

[Part 2]
AMRAP 12:
200 Meter Weight Loaded Run
15 Burpees