Fitness:
A. 30 Minutes In teams of 4 (2 Pairs):
2 team members do a 400m Run together while the other 2 team members start to complete:
20 Rounds of Cindy
(1 round of Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats)
**once the 2 members come back from their 400m run they will pick up where the other 2 left off with Cindy as they will then go out for a 400m run before alternating again.
Once 20 rounds of cindy are complete then do:
In the remaining time staying in your team of 4:
Max Cal Row
alternating team members with:
AMRAP:
15 Double Dumbbell Front Squats (22.5/15)
15 Burpees over Dumbbells
*Break this work up how ever you like with a team member always rowing any other member with the Dumbbells.
Performance:
See Fitness
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