For time: MW Pair 1 (M1,W1)
400m run & 450/500m row together
Front rack walking lunge** (W: 105/155)
20 Synchro toes to bars MW Pair 2 (M2, W2)
400m run & 450/500m row together
Overhead walking lunge** (W: 105/155)
20 Synchro toes to bars MM Pair (M3, M4)
400m run & 450/500m row together
Synchro handstand walk**
15 Synchro ring & bar muscle ups
**(10m back and forth)