Warm Up
30 seconds work / 10 seconds rest / 2 rounds
Skips or Double Unders
Inchworm to Downward Dog
Assisted Squats
Push-up Negatives
Band Good Mornings
WOD
In Pairs – For Time
COMPETITIVE
Buy in: 100 sync Air Squats
-into-
Split (you go – I go) (20 / 14 weight vest)
100 – 80 – 60 – 40 – 10
Box Jumps (24 / 20)
Wallballs (20 / 14)
KB swings (50 / 35)
PERFORMANCE
Buy in: 100 sync Air Squats
-into-
Split (you go – I go)
100 – 80 – 60 – 40 – 10
Box Jumps or Step-ups (24 / 20)
Wallballs (14 / 10)
KB swings (35 / 25)
LIFESTYLE
Buy in: 100 sync Air Box Squats
-into-
Split (you go – I go)
100 – 80 – 60 – 40 – 10
Box Step-ups
Wallballs
KB swings