Fitness and Performance

1. Partner WOD
leapfrog movements
30 min AMRAP
100m Run
30-Double Unders
10-Wallballs 30/20
10-Pullups
10-Burpees
(scaling options: reduce time for beginners teams. penguins for dubs. reduce weight on wallball but still needs to be heavier than you would normally use. scale pullups as needed. reduce number of burpees)

2. Core
100-Alternating leg V-UPs