Warm Up
1 rounds
400m run
1 minute assisted squat hold
6 inchworm to downward dog
8 sampson stretch per side
10 sweepers per side
5-10 minutes to practice the movements with your partner
WOD
In pairs as many rounds as possible in 30 minutes
400m run (together)
30 sit-up wall ball passes
30 synchro squats
30 burpees alternating partners
*400m run is done together. sits-ups are done partners facing each other, one partner will perform a sit-up with the wallball, once full sitting will do a chest pass tossing the ball to their partner at which point the other partner will perform the same until 30 reps total are completed. Squats should be synchro at the bottom and the top of the rep