WARM UP - SOLO
20s ON : 8s OFF
High Knees (X4)
Speed Sprawls (X4)
Speed Skaters (X4)
TRX Jumping Row (X4)
TRX Knee Ins / Pike / Mountains / See Saw (X2)
10 mins TOTAL

WORKOUT
6 Stations, 2 ppl per station, partners move together

KB Deficit KB Sumo SQ (MOD: SUMO GOB SQ) (Stack 3 columns of 3, 45lbs plates
BB inverted Row (set up BB on Racks, Pull towards rack NOT away)
Spartan MB smash

Super Burpees (1 rep = thruster, renegade row (no PU) ) F 12lbs M 20lbs
Ab Roll Outs
Curve ( 0.06 // 0.1 // 0.05 )

ROUND 1 (approx 3min total)
20s ON : 8s Transition
X1
1 min rest

ROUND 2 (approx 10min total)
35s ON : 10s Transition
X2
2 min rest

ROUND 3 (approx 14min total)
25s ON : 8s transition
X4
3 mins rest

REPEAT ROUND 1