Warm Up

30 seconds work / 10 seconds rest x 2 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

AMRAP30 – In Pairs, you go, I go

Competitive

100 Air Squats
90 Push-ups
80 Sit-ups
70 Pull-ups
60 Box Jumps
50 Burpees
40 Toes to Bar
30 Chest to Bar Pull-ups
20 Burpee Box Jumps
10 Burpee Pull-up

Performance

100 Air Squats
90 Elevated Push-ups
80 Sit-ups
70 Jumping Pull-ups
60 Box Step ups
50 Burpees
40 Hanging Leg Raises
30 Jumping Chest to Bar Pull-ups
20 Bupree Box Step ups
10 Burpee Jumping Pull-up

Lifestyle

100 Air Squats
90 Elevated Push-ups
80 Sit-ups
70 Ring Rows
60 Box Step-up
50 No Push-up Burpees
40 Hanging Knee Raises
30 Jumping Pull-up
20 No Push-up Burpee Box Step-up
10 No Push-up Burpee Jumping Pull-up