A. Dynamic Stretches
B. “Partner”
(9 minute clock)
(As many rounds as possible in 3 minutes)
5 pull ups / Dead hang
(As many rounds as possible in 3 minutes)
7 push ups / Hi plank
(As many rounds as possible in 3 minutes)
5 toes to bar / Dead hang
(1 person completes repetitions; 1 person holds static movement)
(Switch every round)
C. (As many rounds as possible in 20 minutes)
6 hang to overhead 105/155lbs
9 burpees
12/8 calories assault bike
(1 person works; 1 person rests)
(Switch every round)
D. Static stretches
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