Warmup
AMRAP 6
Couplets
Person 1:FLR UBKN
Person 2: Run 100 mts + 6 Burpees
Than
Person 2:FLR UBKN
Person 1: Run 100 mts + 6 Burpees
Each time partner brakes do 10 sit ups at the end
Custom Metcon (Time)
4 Rounds
100 mts one Kb Oh Walk
1 min Reverse Plank
10 Kb Swings
100 Mts Reverse Heavy Walk
30 Secs Right side Plank
30 Secs Left side Plank
Cap 15
GAIN
Tabata
Custom Metcon (Time)
3 Rounds
100 mts one Kb Oh Walk
1 min Reverse Plank
10 Kb Swings
100 Mts Reverse Heavy Walk
30 Secs Right side Plank
30 Secs Left side Plank
Cap 13