WARMUP
AMRAP x 6 MINUTES*
P1: Cal Row
P2: 8 Kip Swings + 8 BB Good Mornings + 8 Tuck Ups
Partner 1 will Row while Partner completes the 3 movements. They will switch upon partner 2’s completion. If no Partner, complete :45 of each movement in a 6min EMOM.
WORKOUT
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 30 MINUTES*
80/60 Cal Row
60 Toes to Bar or Toes to Something
40 Deadlifts**
200m DB Farmer Carry (Athlete Choice)
*P1 works while P2 rests. Both Partners will complete the 200m Carry together, switching DBs as needed. All other work is split as needed.
**Deadlift Weight Options…
(155/105)
(185/135)
(205/145)
(225/155)
(Score is Rounds + Reps)
SOLO OPTION
EMOM x 30 MINUTES
MIN 1,2&3 – AMRAP of… 12/10 Cal Row + 10 Toes To Bar or Toes to Something + 8 Deadlift (Athlete Choice)
MIN 4 – 1:00 DB Farmer Hold (Athlete Choice)
MIN 5 – Rest
(Score it Total Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
