10? Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)

Partner MB Shuttle Runs
5 Sets of 5-10-15-20yd Out & Back Runs
(1st Partner runs with the MB, sets it at 5yds, and runs back to the start. 2nd partner retrieves the MB. Continue in this fashion out to each line (…10yd, 15yd, 20yd.))
*Class rests 1? once the last team finishes the set.

Partner WOD (20′ Cap)
(One partner works at a time ? complete each exercise before moving on to the next.)

50 Push-ups
50 Hanging Knee Raises

Run 1 Lap (both partners)

75 KB Goblet Squats (24/16kg)
75 Burpees

Run 1 Lap (both partners)

100 KB Swings (24/16kg)
100 V-ups