Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Mobility and Activation
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side

Movement Prep
Scap Pull-Ups X 10 Reps
Scap Push-Ups X 10 Reps
Alternating Lunges X 10 Reps per Side
Push-Ups X 10 Reps
Mountain Climbers X 20 Seconds
Burpees X 10 Reps

WOD

AMRAP 30 Minutes ~ In Pairs

COMPETITIVE

1000M Row
40 Box Step Overs (24/20)
20 Burpees

PERFORMANCE

800M Row
40 Box Step Overs (24/20)
20 Burpees

LIFESTYLE

800M Row
40 Box Step Overs
20 No Push-up Burpees

Stimulus: This Is a Partner Cardio Workout, the Scale of Box Step Overs and Burpees Should Be Easy Enough to Move Quickly With Only Taking Breaks While Your Partner Works