12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

Partner WOD 1
12’ AMRAP
A: Run 300m
B: AMRAP
6 Deload Push-ups
8 Shoulder Taps
10 Forward Lunges
12 Ab Mat Sit-ups

Switch when partner A returns to their station. Pick up where you left off when you get back to the AMRAP. Goal is to complete more rounds/reps than your partner.

Rest 3’

Partner WOD 2
12’ AMRAP
A: Row 400/350m
B: AMRAP
6 Plank Jump-ins, Side to Side
8 Sit-Throughs
10 Reverse Lunges
12 Hanging Knee Raises

(Same format as WOD 1.)