Warmup: ROM, dynamic stretches, 800m run
WOD: Teams WOD
In teams of two, with only one partner working at a time, perform:
100 Burpees
100 Shoulder to Overhead with dumbbells
100 Box Jump Overs
Active rest for partner not working:
Burpees – Dumbbells extended overhead
Dumbbell Shoulder to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows
Note: If you don’t have a partner, do half of the reps and hold the “Active rest” position for 45 seconds every time you take a break from the reps.
Cooldown: Roll out and stretch
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