Warm Up:
On a 6 Minute Clock
Partner 1 performs 12 air squats while Partner 2 performs a movement.
When Partner 1 returns, they transition to the movement while Partner 2 starts their air squats.
After both partners have completed a movement they can progress to the next movement.
Alternating Single-Leg Toe Touches
Elbow-to-Instep Stretch
Hamstring Scoop Stretch
Alternating Toe Touch in Plank
Air Squat + Good Morning
Specific Warm-Up:
2 Rounds:
:30 Run, Row, Bike, or Ski
1 Set x 5 Burpees
WOD:
On a 35:00 Clock:
Max Distance Run
Every 5:00, stop and perform 15 burpees.
Intermediate / Beginner::
On a 35:00 Clock:
Max Distance Run
Every 5:00, stop and perform 10 burpees.
Alternate Workout:
Row, ski, or bike in place of run
Movement scaling options:
Run: Time, Walk, Row, Bike, Ski
Burpees: Reps, 1:30 Time Cap, Up Downs
Cool down:
2 Sets:
1 Minute Banded Hamstring Stretch / Side
30 Seconds. Seated Torso Twist / Side
30 Seconds Scorpion Stretch Hold / Side