Exercise is a great time to be alone and get lost in your thoughts. Heck, some people even use their workouts to get in some moving meditation. But when you need a little extra willpower to make it through a tough workout, there’s almost nothing better than working out with a pal. The mix of camaraderie and competition that comes with exercising with a partner has actually been shown to provide motivation. And if anyone knows how to make working out fun, it’s Ryan Wilke and Brian Gallagher of Throwback Fitness. Located in New York City, Throwback’s workout incorporates games like tag and capture the flag, bodyweight exercises, awesome music, and friendly competition to create “fun, interactive, and ass-kicking” workouts.

Ryan and Brian put together this high-intensity, full-body workout for you and a friend. So grab your favorite workout buddy and get into it!