In Teams of 2:
400m Run (together) or other choice of cardio
10 Synchro Wall Walks/ Inch Worms
800m Run (together) 
50 Synchro Single Dumbbell or Body weight Box Step Up 
400m Run (together) or other choice of cardio

Post Workout
EMOM x10:
Odd: 25 Double Unders (or single unders)
Even: 10 Seated DB Strict Press or HSPU

For time, partitioned any way:
60 Pull Ups/ Ring Rows
80 Calorie Row
120 Wall Balls 

Time Cap: 20 Min

Core Post Workout Finisher

3 rounds for quality of:
20 Medicine Ball Oblique Twists, pick load https://www.youtube.com/watch?v=MgHwFMmQexc
Rest 30 secs
20 Plank KB or DB Drag Throughs, pick load youtube.com/watch?v=-3Yj73PTBw8&feature=youtu.be
Rest 1 min

1x [ 2 Power Snatches + 1 Overhead Squat ], pick load

Every 2 mins for 10 mins.

RPE 7

Power Snatches- touch and go

50-40-30-20-10 
Jump Rope
Abmat Sit Ups


Time Cap: 10 Min

Strength Squad: Bench and Squat supersets

2 Deadlifts, pick load

Every 2:30 for 10 mins.

Athlete Instructions
80–82% 1RM2 Deadlifts, pick load

10-9-8-7-6-5-4-3-2-1
Deadlifts 
Push Ups
Toes to Something

Coaching note: Deadlifts: Should feel like RPE 6–7, allowing fast sets without compromising hinge quality.

Time Cap: 15 Min

2 Shoulder Press, 75% 1RM

Every 2 mins for 10 mins.

5 Rounds:
10-15 Calorie Row
10 Box Jump Overs 

Time Cap: 14 Min

Strength Squad: Strict Press and Deadlift supersets

2 Back Squats, pick load

Every 2:30 for 10 mins.

Athlete Instructions
80–82% 1RM

4 Sets:
15 Calorie Air Bike
50ft Dumbbell Front Rack Lunges 
-rest 1:30 between sets-

Complete as many rounds as possible in 18 mins of:
15 Bike Calories
10 Dumbbell Renegade Rows

*Every 3 mins complete:
Run, 200 m

Dumbbell Renegade Rows- 1 rep = push-up + L Row + R Row