Teams of 2 WOD 1 10:00 of Rowing One person works. While one person performs 10 V-sits 10 Air Squats, 5 Push-ups.The partner doing the work (sit-ups/push ups/air squats) is the pace setter
Teams of 2 WOD 2 10:00 of Running One person works. While one person performs 10 burpees 10 ps jump lunges 5 pull ups/ rings or bands or jump slower down slowly The partner doing the work (burpees, jump squats and pull ups ) is the pace setter
Teams of 2 WOD 3 10:00 of biking One person works. While one person performs 10 mountain climbers 10ps side to side lunge 5 spider push up, knee comes to elbowThe partner doing the work (mountain climber, lunge and spider push up ) is the pace setter