WARM UP
2 ROUNDS
10 Good Mornings
10 90/90 Hip Rotations
10 Glute Bridge Ups
10 Alt Step-Ups
5 Tempo Push Ups (31X1)
Into…
2 ROUNDS
10 KB Deadlifts → 10 Russian Swings
10 Dead Bugs
10 Box Jumps →10 Box Jumps (option for higher box)
5 Strict Dips (Bench/Box/Rings)
PARTNER WORKOUT
IN TEAMS OF 2…
5 ROUNDS FOR TIME
10 Deadlifts (Athlete Choice)
20 Strict Dips*
30 Box Jumps (Athlete Choice)
40 Russian KB Swings (Athlete Choice)
*P1 works while P2 rests. While P1 works P2 must hold KB in any position.
**Option for Ring, Box, Bench.
(Score is Time)
SOLO WORKOUT OPTION
5 ROUNDS FOR TIME
5 Deadlifts (315/205)
10 Strict Ring Dips
15 Box Jumps (30/24)
20 Russian KB Swings (70/53)
(Score is Time)
OPTIONAL COOL DOWN
FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Child’s Pose w/Lat Stretch
10 Forearm/Wrist Circles*
*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.
(No Measure)