Dynamic warm-up
Then..,
As Many Rounds and Reps As Possible in 20 minutes:
Teams of two:
12/9 Calorie row
Shuttle Sprint 20’/20’ 40’/40’
10/7 Calorie bike
Do the entire round then switch partners
Then..,
3-4 sets NFT
Tall Kneeling Dbl KB Press 6-8reps @21X1
Ring Row 6-8reps (feet elevated)
D-Ball 3-5reps 150/100
Double Unders/Triple Unders 20/10reps
Then..
100 DB (Chest) Sit-ups