Team Wod

Warm-up
Metcon
3 Rounds
20 High Knees & 20 Butt kicks
10 Air Squats
5 Burpees
Metcon (Time)
Teams Of 3 ,For time:
1 Mile Run together

Straight into

200 Synchro Air Squat
Every 10 reps – 5 Synchro Burpees Step up/box jumps

Straight into

300 Lunges (shared)
Every 10 Reps -5 Synchro Burpees

Time Cap 40 mins

Sweaty Saturday! You get to grab more buddy’s this weekend for a team of 3 workout ! Today’s Wod starts off with a mile run if this is too much to start with for yourself you can cut it down to 1200m run , you are aiming to get the run between 12/15mins . The movements will depend on your team members so push each other to keep going ! There is a time cap of 40mins you should be finishing in this time . If you don’t it is your choice to continue 🙂 If you are solo the run stays the same as does the air squats and burpee step ups . Lunges cut down to 100 reps with the burpees staying the same . Enjoy !