Warm Up 

Body weight warm up #3

3x 10 reps

1. Jump lunges

2. Push-ups + toe taps

3. Single leg bridge

4. Multi-direction leg swings

5. Pull-ups/ Ring/TRX/ sheet rows

6. Dips (rings/ box/bench/chair)

Partner WOD

Complete the following:

7x each movement in a ping pong fashion:

1. 7 pull ups

2. 7 push ups women/ 14 push ups men

3. 7 v ups

4. 7 jump lunges

5. 7 squat thrusts