WARMUP
EMOM x 6 MINUTES (:45 ON / :15 OFF)
MIN 1 – Row (Arms Only)
MIN 2 – Good Mornings
MIN 3 – Row (Legs + Hip Only)
MIN 4 – Pike Elephant Walks
MIN 5 – Row (Full Stroke)
MIN 6 – Leg Swings (alternate legs every 5 reps)
Into…
2-3 ROUNDS
8/8 Single Leg Glute Bridges
8/8 Single Leg Calf Raises
8 Barbell RDL
15 Penguin Taps→ 30 Singles → 15 DU
OPEN 24.2
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
12 Deadlifts (Athlete Choice)
60 Double or 100 Single Unders
*P1 completes a full round while P2 completes Max Meter Row. Once P1 finishes a full round partners switch.
(Score is Total Meters)
OPTIONAL FINISHER
3 SETS
AMRAP x 2 MINUTES*
20 Plate Curls (Athlete Choice)
50ft Plate Gun Walk
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(No Measure)