WARMUP
EMOM x 5 MINUTES (:40 ON /:20 OFF) (COACH LED)
MIN 1 – Single Unders
MIN 2 – Single Leg Single Unders (:20 per leg)
MIN 3 – Run In Place Single Unders
MIN 4 – Scissor Kick Single Unders
MIN 5 – Single Unders
Into…
AMRAP x 7 MIN
1:00 Row
10 Alt. Deadbugs
7/7 Split Squats
10 Alt. Step-Ups
10 Sit-Ups
10 DB Goblet Alt. Box Step-Ups
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME
4 ROUNDS*
60 Double Unders or Single Unders
20 DB Goblet Alt. Box Step-Ups
20 Sit-Ups
-Immediately Into-
4 ROUNDS
40 Double Unders or Single Unders
12 DB Goblet Alt. Box Step-Ups
15 Sit-Ups
-Immediately Into-
4 ROUNDS
30 Double Unders or Single Unders
8 DB Goblet Alt. Box Step-Ups
10 Sit-Ups
*P1 works through a full round while P2 completes Max Cal Row. Once a full round is complete partners switch. Partners will complete 4 rounds total in each section of the workout. Score is time minus the number of calories earned on the rower in seconds. Ex: 180 Calories earned…subtract 180 seconds from total time to determine score.
(Score is Time)
SOLO OPTION
FOR TIME
120 Double Unders
80/60 Cal Row
60 Sit-Ups*
40 DB Goblet Alt. Box Step-Ups (50/35)|(24/20)
100 Double Unders
60/50 Cal Row
40 Sit-Ups*
30 DB Goblet Alt. Box Step-Ups
80 Double Unders
40/30 Cal Row
20 Sit-Ups*
20 DB Goblet Alt. Box Step-Ups
*Option for V-Ups.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 SLOW Alt. Bird/Dogs
5/5 DB Upright Rows
:30 Box Prayer Stretch
-Rest as Needed b/t Sets-
(No Measure)