wod
Warm-up
Met Con Mbah Xfit (Time)
In pairs:
6 rounds:
400m farmers carry at 16/24kg change every drop
12/12 each arm, synchro single arm KB push press each arm
24 synchro Russian KB swings
12/12 synchro single arm front squats
6 rounds:
400m farmers carry at 16/24kg change every drop
12/12 each arm, synchro single arm KB push press each arm
24 synchro Russian KB swings
12/12 synchro single arm front squats
Into
3 rounds:
10 you go I go 1:1 push ups
15 air squats (partner holds bottom squat position while partner squats
20 supine alt heel taps