Main – XCELLERATE

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Warm-up

Partner (No Measure)

500M Row

Partner med ball tosses

– 10 right

– 10 left

– 10 overhead

30 Med ball sit ups

50 squats ( as a team)

40 Push ups (as a team)

30 Pull ups (as a team)
Skip the Pull-ups

XCELLERATE

Metcon (AMRAP – Reps)

Run

Spin

Row

Squats facing wall (Perfect form)

Flutter Kicks

Dumbbell Jumping Jacks