wod 21/10 

Skills
5-10 min
10 Hip bridges
10 Rev lunges
10 Banded RDL
10 Scapula press ups
10 Banded rows
 
Walk through metcon
Practise parts needed like GHD
 
Metcon
In teams of 2
20/15 cal on skierg, both at the same time
80 Double unders, 40 each
20 Synchro Front squat 40/30kg BG: 20/15kg
20 GHD Yoga ball tosses (each, while partner touches ground)
20 Synchro pull ups
20/15 cal on rower, both at the same time
80 Double unders, 40 each
20 Synchro overhead squats (40/30kg BG: 15/10kg