ohs

*On the first cardio portion you should not be sprinting, but at a strong breathing pace that is consistent

**During the second movement of each of these the focus should be on breathing through the nose calmly and expanding through your belly not your chest each time you take a breath.

10 min With a partner
Partner 1 – AB :60 Sec
Partner 2 – Front Rack KB hold :60 Sec
Kb Hold is with 2 KBs if you can
+
Rest :60 Sec
+
10 Min with a partner
Partner 1 – Row :60 Sec
Partner 2 – Stiff Arm Forward Leaning Plank
Should be in a hollow body position with shoulders ahead of the hands and hands under the shoulders
+
Rest :60 Sec
+
10 Min with a partner
Partner 1 – Run 200 Meters
Partner 2 – Bottom of the squat hold with a slam ball@40/20
Slam ball is held in front of the chest with arms hugging the ball
+
Rest :60 Sec
+
10 Min with a partner
Partner 1 – Jump Rope :60 Sec
Partner 2 – Bar Hang :30 Sec + HS Hold :30 Sec
Not looking for you to struggle on the holds, so switch holds for the :60 seconds if needed