Warm Up
4 Laps Run
3 Back to Back Bear Crawl
2 round of Board Jump
1 Min Jump Rope
Metcon
HIIT.04.06.18
Do it in interval of
40 sec work /20 sec rest
Rest 1 min every 5 rounds

60 Squat and Calf Raises
10 Burpee Box Jump
50 Each Slow Air Bike
10 Burpee Box Jump
40 each Box/ Bench Bunny Hops
10 Burpee Box Jump
30 Tricep Box Dips
10 Burpee Box Jump
20 Explosive Box Push Up
10 Burpee Box Jump
10 Inchworms Shoulder Taps

Wait for your friend, in remaining time
do Spiderman Elbow Plank

REST 2 MIN
and go back up again from