WARMUP
PARTNER WARM-UP OPTION
AMRAP x 5 MINUTES
P1: Bike (EZ Pace)
P2: 4 Alt. Lunges + 6 SB Deadlifts + 8 Up-Downs*
*Once P2 has completed a full round switch w/ P1.
Into…
AMRAP x 5 MINUTES
P1: Bike (MOD Pace)
P2: 4 Slam Ball Alt. Lunges + 6 SB Squats + 8 Up-Downs*
*Once P2 has completed a full round switch w/ P1.
WORKOUT
“CUPID’S CHOKEHOLD”
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 30 MINUTES
60/50 Cal Bike
50 Slam Balls (Athlete Choice)
40 Slam Ball Goblet Alt. Lunges (Athlete Choice)
30 Synchro Up-Downs
*P1 works while P2 rests. Up-Downs are done together. Split work all other work as needed.
(Score is Rounds + Reps)
SOLO OPTION
EMOM x 30 MINUTES
MIN 1&2 – 30/25 Cal Bike
MIN 3 – 25 Slam Balls (Athlete Choice)
MIN 4 – 20 Slam Ball Goblet Alt. Lunges (Athlete Choice)
MIN 5 – 15 Up-Downs
MIN 6 – Rest
(No Measure)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)