Warm Up:
Row 250m
Ski 250m
Assault Bike 15 Calories
Stretch & Mobilise

Partner Warm Up:
7 Calorie Row/Ski/A-Bike
7 Burpees
(switch after each round)

Movement Re-Cap & Practice

7 Minute AMRAP of:
7 Over Box Jumps @ 20/24″
7 Press Ups

1 Minute Rest

7 Minute AMRAP of:
14 Double Unders
7 Ab-Mat Sit Ups

1 Minute Rest

7 Minute AMRAP of:
14 Single Arm Russian Kettlebell Swings @ 16/24kg (7 Each Arm)
7 Burpees

* Scale HEIGHT & WEIGHT as needed
* Scale Press Ups to Knees if needed
* Scale DU’s for 7 Reduced Reps or 28 Single Unders


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