Warm Up:
AMRAP 7:
Partner 1: 150-m run
Partner 2: AMRAP: 3 push-ups, 6 sit-ups, 9 air squats
Specific Warm-Up:
Knees to elbows progression
1 set:
:30 burpees
PARTNER WOD:
5 rounds each for time with a partner:
150-m run
15 knees-to-elbows
15 burpees
Time Cap: 30 Minutes
Once Partner 1 completes the full round, they rest and Partner 2 starts their round.
Intermediate:
Same as Rx
Beginner:
5 rounds each for time with a partner:
150-m run
10 sit-ups
10 burpees
Movement scaling options:
Knees to elbows: Reps, knee raises, sit-ups.
Burpees: Reps, shorter range of motion.
Cool down:
3 sets:
:30 upward dog stretch
:30 calf stretch/side