Warm Up:

"Partner Light my Fuse"

Complete this 3 times...

Row while your partner does...

1 Round of

  • 8 Hollow Rock
  • 8 Superman
  • 8 Air Squat
  • 1 Wall Walk

then, switch.

Workout:

6 Rounds of...

  • 45 sec Shoot Throughs*
  • 15 sec Rest
  • 45 sec Row for Cal
  • 15 sec Rest
  • 45 sec Box Jumps
  • 15 sec Rest

*Shoot Throughs: (Using parallettes or two boxes) 1. complete a pushup, 2. without touching the ground, shoot your feet to the front, 3.  extend hips fully then perform a dip, 4. without touching the ground shoot your feet back to the start position.

Record Number of Total Reps (each Cal = 1 rep)

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