11:00

Tri-set (x3 movements then rest)

Seated double dumbbell shoulder press- 10, 10, 8 & 8

 Ring rows- 8x4

 Supermans- 8x4

Partner workout-

18 min- 1 person working, 1 person resting  32 calories

 20 double DB thrusters

 10 slam balls

 10 dow