Warm up
2 rounds
44 seconds of each
Cat-cow
Floor wipers
Ski
Speed skaters
Conditioning
With a partner
Partner A works/ Partner B rest
This workout is for total meters as a team each partner will work for four consecutive minutes while the other partner rest for four minutes
0:00-4:00
Partner A
25 burpees
Max 100 meter suicides
Partner B rests
4:00-8:00
Partner B
25 burpees
Max 100 m suicides in remaining time
Partner A rest
8:00-12:00
Partner A
25 double db deadlifts 50s/35s
Then max meter row in remaining time
Partner B rests
12;00-16:00 partner B works
Partner A rests
16:00-20:00
Partner A
150 ft or 50 meter walking lunges with plate 45/25
Then max 100 m suicides in remaining time
Partner B rests
20:00-24:00
Partner B works/ Partner A rests
24:00-28:00
Partner A
25 med ball sit ups 20/14
Then max ski for meters
Partner B rests
28:00-32:00
Partner B works/ Partner A rests
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