Fitness

30 min AMRAP w/ a partner (switch each movement):

– 200m row

– 12 RKB swings

– 12 air squats

– 200m run

– 12 push-ups

– 12 wallballs 

– 250/200m row

– 8 pull-ups

– 8 box step-ups

– 200m run

– 8 dips

– 8 up/downs

Performance

30 min AMRAP w/ a partner (switch each movement

– 250/200m row

– 15 RKB swings (53/35)

– 15 air squats

– 200m run

– 15/12 push-ups

– 15 wallballs (20/14)

– 250/200m row

– 10 pull-ups

– 10 box jump + step-down (24/20”)

– 200m run

– 10 dips

– 10 burpees