Warmup
Time: 20
200m Run
+
20 Partner Wall-balls (stand next to eachother and throw it back and forth across target)
10 Partner Box Push-ups (Tap hands after each rep)
30s “Wall” Sit against each other
x2
Part 1
Time: 40
Primary: Plumbing - Secondary: Ventilation
In Partners:
4 Rounds (35min Cap)
400m Run w/ Plate 45/35->35/25
20 Synchronized Burpees->Bodybuilders->To Box
30 Plate Ground to Overhead 45/35->35/25
(If plate is dropped during run 10 burpees are added to the round)
Members should expect their grip strength and endurance to be tested on this one. This should be done a smooth and steady pace, pushing too hard from the jump will result in a big crash. The synchronized burpees mean that each partner must be on the ground at the same time for every burpee. They do not necessarily have to be perfectly synchronized.