2 rounds for time with a partner:
50/60-cal bike
Double-DB walking lunges (45 m) (15/22.5 kg)
20 wall walks
– Split work as needed; 1 partner works at a time.

Goal & intensity
-Build teamwork and pacing in a partner for-time workout.
-Train aerobic capacity and muscular endurance through alternating work efforts.
-Long, sustained partner work with alternating efforts keeps heart rate elevated without all-out sprinting.
-Bike calories, walking lunges, and wall walks challenge both cardio and body control under fatigue.
-Recommended RPE 8/10 — hard effort that stays controlled and consistent throughout the workout.
Coach’s tip:
Agree on a switch cue before starting so transitions stay smooth and you don’t waste time.

Timecap: 26min

Target time: Approximately 18–23 minutes for most, if pacing and transitions are managed well.