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
Athlete will flip a coin before each round. Result will determine exercise for an AMRAP of 4 minutes followed by a 2 minute rest.
Round 1 – 3
Heads: 20 Cal Row & 10 Push-ups
Tails: 10 Cal Row & 20 Push-ups
Round 4 – 6
Heads: 20 Wall Balls & Max Cal Air Bike
Tails: 15 Cal Air Bike & Max Wall Balls