Warm Up
2 rounds
1.5 min cardio machine
10m inch worm
5+5 squat strech
10 gtoh + halo
10 goblet squats
5+5 single arm plate press
:40 Plank Hold
then some mobility and movement prep

Partner Metcon
4 sets
25-30 Wall ball
25-30 KB Swings
25-30 Box Jump
24/30 calories of Cardio Machine
you go I go
Rest 2 min bwn sets

Midbody
3 sets
8-10 Reverse Crunch
16-20 ALt Leg V-ups
8-10 Side Plank Dips R/L
rest 1 min