Friday 09/25/26

Warm-Up — 2 rounds:

200m easy run together

12 med-ball chest passes

10 alternating step-ups

5 inchworms

10 light KB deadlifts

:20 sec Wall Sit

TEAM WOD —Teams of 2 — For Time

Partner Rules

1. One athlete works at a time.

2. Split everything however you want.

3. But every time partners switch:

   BOTH complete 3 synchronized air squats.

Then the new partner begins working.

50 Wall Balls

40 Calorie Ski or Row

30 KB Box Step-Ups

20 Pull-Ups / Ring Rows

10 Sandbag Ground-to-Shoulder

THEN...

Work your way BACK UP:

10 Sandbag Ground-to-Shoulder

20 Pull-Ups / Ring Rows

30 Box Step-Overs

40 Calorie Ski

50 Wall Balls

Time Cap — 22 Minutes

This makes the workout strategic.

Switch constantly and you stay fresh...

BUT you're buying more synchronized squats.

Take huge sets and you save squats...

BUT you may blow up.

Teams have to find the balance.