(0:00-15:00)
400m Run together
2 rounds:
20 Synchro Air Squats
10 Synchro Jumping Jacks
10 Wall Balls each
10 Plate Ground to Overhead each
⸻
Specific (15:00-25:00):
5 Synchronized Plate Burpees
10 Wall Balls
10 Cal Bike (each)
10 Alt. DB Snatch
10 Alt. Lunges
(25:00-55:00)
For Time (Split reps as needed):
100 Wall Ball Push Press (20/14lb.) (10/9ft.)
100 Calorie Row
100 Alt. KB Hang Clean and Jerk (70/53)
100 Synchronized Burpees over line
100 synchro sit ups (abmat)
*if movement is not synchro, then work can be split however the team decides.
Intermediate:
Wall Balls (14/10)
KB Hang Clean andJjerk (53/35
Step-ups allowed
Baseline:
50 Wall Balls (light)
50 Cal Row
50 KB Hang Clean and Jerk (20/15)
50 Plate Burpees
50 Step-ups
(56:00-60:00)
Easy 200m walk together
1:00 Forward Fold
:30 Lat Stretch each arm
Big partner chipper. High reps, high fives, high heart rate. One athlete works while one rests, but everyone is hurting. This is about communication and consistency. Your transitions matter. You’ll be surprised how quickly 100 reps go when you’re working together.