Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Arm swings
Leg swing left
Leg swing right
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements with your partner

WOD

Flip a Coin Workout
You will flip a coin before each round whichever lands face up is what you’ll do for an AMRAP of 3 minutes followed by a 2 minute rest.

Round 1 & 4
Heads: 10 wall ball thrusters & 12 sit-ups
Tails: 16 jump lunges & 20 russian twists

Round 2 & 5
Heads: 6 pull-ups & 20 mountain climbers
Tails: 15 ring rows & 30 hollow hold flutter kicks

Round 3 & 6
Heads: 15 push-ups & 12 hanging knee raises
Tails: 8 handstand push-ups & 8 v-ups