Saturday, November 26th, 2022

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

You will flip a coin before each round whichever lands face up is what you’ll do for an AMRAP of 4 minutes followed by a 2 minute rest.

Round 1/2/3
Heads: 20 cal bike & max DB deadlifts
Tails: 20 cal bike & max DB push press

Round 4/5/6
Heads: 500m row & max DB renegade rows
Tails: 500m row & max DB box step overs