Warm Up – 6 Mins

500 M Row E→W High Skips
E→ W Samson Stretch
10 Ankle Rotations (per side) – from Neuro mobility
10 Air Squats w/ 3 sec pause

Run Intervals – 4 Mins

20/10 Tabata Sprints

Sprint for 20 seconds, rest for 10 and run back to original starting point on next interval

Metcon – 16 Mins

16 Min Partner AMRAP:
Movement/Hold 1:
Air Squat/Active Squat Hold

Movement/Hold 2:
Burpees/Plank Hold

Movement/Hold 3:
Box Jump Overs/Hollow Body Hold

Partner A does movement, Partner B holds active position

**you can’t work unless your partner is in their active position. When partner B breaks their hold, Partner A will then hold, Partner B will do movement**

Switch to next movement after both partners have gone