HIIT

Men/Women
25 min CAP
Partner Workout
4 Rounds:
250/225m Row
10 Strict Pull-Ups
10 1-arm Thrusters 30% (total)
5 Burpee Box Jumps 30″/24″
250/225m Row

Beginner Workout:
25 min CAP
Partner Workout
4 Rounds:
250/225m Row
10 Ring Rows
10 1-arm Thrusters 15% (total)
5 Burpee Box Jumps 20″
250/225m Row

You are your partner need to complete 4 rounds. For the thrusters you will hold both dumbbells at all times, going up with each arm 5 times. Keep your core tight and make sure you squat all the way down and have full extension at the top.

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