Warm Up

30 seconds work / 10 seconds rest / 2 rounds

Skips or Double Unders
Inchworm to Downward Dog
Assisted Squats
Push-up Negatives
Leg Raises

WOD

In Teams of 3 – Split Reps (2 partners work at a time)

COMPETITIVE

100-80-60-40-20 Med Ball Pass Sit-up (20lbs)
70-60-50-40-30 Partner Wall Balls (14lbs)
60-50-40-30-20 Box Step-ups (sync)

PERFORMANCE

100-80-60-40-20 Med Ball Pass Sit-up (14lbs)
70-60-50-40-30 Partner Wall Balls (10lbs)
60-50-40-30-20 Box Step-ups (sync)

LIFESTYLE

100-80-60-40-20 High Five Sit-ups
70-60-50-40-30 Air Squats
60-50-40-30-20 Lunges (sync)

*switch partners out however you like, during the sync box step-ups all partners will be working at once. If there are not enough boxes you can alternate for lunges.