In teams of 2: Complete as many rounds as possible in 30 mins of: 8 Dumbbell Hang Clean & Jerks, 50/35 lbs 10 Medicine Ball Squat Jumps, 20/14 lbs 12/10 Row Calories 15 Partner Med Ball Sit-up throws, 20/14 lbs
Switch after completing full rounds (partner A must complete all movements/reps before partner B goes). Goal is to move faster than you would normally, everything should be unbroken and treated close to a sprint. Med ball throws to partner – ball must touch the ground behind head, then using core to initiate throw to partner who will throw back. If uncomfortable throwing to partner, do it against a wall, throw off wall each rep. Dumbbell changes arms after 4 reps.