Workout PARTNER WORKOUT IN TEAMS OF 2... 4 ROUNDS FOR TIME 45 Cal Bike/ski/row 25 "Synchro" Plate Ground to OH (45/35)|(25/15) 45 Cal Bike/ski/row 25 "Synchro" med ball Sit-ups *For the bike, athletes share the work...P1 works while P2 rests. For the "Synchro" movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison. -35:00 Time Cap- MWOD Post-WOD: Trunk recovery Ab smash - Use a smash ball to smash the upper abs. Lie on your stomach and smash the abs right below your ribs. Start under your sternum than work laterally.  Take a deep breath in, hold, then slowly exhale. Repeat. To add to the smash, bring the same side knee up towards your side. Spend about 2 minutes each side. Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest. Wrap arms around plate or ball.  Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor.Spend about a minute smashing tissues with arm biased in overhead position. Then move lacrosse ball down an inch and repeat.  Repeat whole sequence on the other side.