3 Rounds:
1 min cardio
10m inch worm
10m tin soldier
10m lunges + strech as you like
5 burpees
10 Partner Deadlifts @start at 35-45/50-60kg and add weight

Workout
4 sets with partner
30-40 Syncro Air Squats (target 1.10-1.30)
15-20 Syncro HR push ups (target 40-60s)
250m run (target 1.10-1.30)
10 Partner deadlifts @80-90 of 1rm max (single person 1rm max) or doing alone 40-50%
rest 3 min bwn sets
time target about 3.5-4 min per set

Accessory Work
3x8/8 single arm seated press + 12-15 ring rows + 24-30 weighted ukraine twits
rest 1.5-2 min bwn sets

Optional extra
Cool down
2-3 min light cardio
30-45sec pec strech R/L
30-45squad strech R/L
30-45s calf strech R/L
10+10 big arm circles
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