WARM-UP

3 Rounds (each) Partner Rowling – 100m

*Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty)

-into- 3 min AMRAP:

• 5 world’s greatest stretch (each side)
• 4 box get overs (practice transition)

WORKOUT PREP

2 sets

• 5/4 Calorie Row (Workout Pace)
• 2 Burpee Box Get Overs

“BOYZ II MEN”

FIRE

Every 6:00 (5 sets):

• 12/10 Calorie Row
• 6 Burpee Box Get Over (48/40)
• 12/10 Calorie Row
• 6 Burpee Box Get Over (48/40)
• 12/10 Calorie Row
• 6 Burpee Box Get Over (48/40)

WATER

10/8 Cals

4 Burpee Box Get Over (48/40)

EARTH

8/6 Cals

Lower box

4 Burpees Box Get Overs