"Partner Workout"

Warm Up (Down & Back):

  • Carioca
  • Lateral Shuffle
  • High Kicks
  • High Knees
  • High Knee Skips
  • Back Pedal
  • Lunges

Then...

10 Reps Each:

  • Air Squats
  • Jumping Jacks
  • Push Up
  • Mountain Climbers

Met-Con (20 Min AMRAP):

In Teams of 2:

  • 5 Pull Ups OR Ring Rows
  • 7 Sit Up w/ Plate
  • 10 Air Squats
    * Partner will Run/Row/Bike 400m *
    * Switch places when 400m is reached *
    * Pick up where other person left off *
    * No partner?  Do 2 Rounds, then a 400m *

Cash Out (10-1 Then 1-10):

  • Partner Russian Twists

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Internal Shoulder Flexion
  • Cobra
  • Scorpion
  • Foam Roll