Recommended Warm Up (15 Minutes):

400m Run

15 Calories on a Machine

15 Push Ups

15 Air Squats

10 Calories on a Machine (hard)

10 Burpees

10 Goblet Squats


2 Rounds, With a Partner:


3 Minutes for Max Reps:

Calorie Row


:90 Rest


3 Minutes for Max Reps:

Burpee Box Jumps (24/20”)


:90 Rest


3 Minutes for Max Reps:

Single Arm Overhead Squat/ Double KB or DB Front Squat/ Goblet Squat


:90 Rest


*This is with a partner!  Switch on and off with your partner as you wish but keep the intensity high.  ROW HARD! You can start teams on different stations. Include different versions of weighted squats with kettlebells and dumbbells.  As a team of 2, pick a challenging version of these squats for yourself.



Skill Work