General W/U
Indian Run
WOD – Partner Stations – 3 minutes with 1 minute rest between stations
Banded Run – 1 person down the other back equals 1
Sledge Hammer Swing – 1 person working while the other holds a plank – left/right equals 1
Sand Bag Squat – 1 person working at a time other person holds plank
Waiter Plate Carry – 1 person down and back equals 1 – 25/45# arm straight overhead – left down right back
Calorie row – 1 person rows while the other holds plank…plank stops rower stops…switch as needed.