WARM UP
AMRAP x 7 MINUTES
8/6 Cal Row
8 Up-Downs*
8 Alt. Step-Ups*
100m Run or 1 min Cardio
*Complete 5 Burpees / 5 Box Jumps halfway through AMRAP.
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 40 MINUTES
1500/1250m Row
80 Burpees
80 Box Jumps (Athlete Choice)
800m Run (or 60/48 Cal Bike)
*P1 works while P2 rests. Complete the 800m Run together and split all other work as needed.
(Score is Rounds + Reps)
SMALL
3 ROUNDS FOR TIME
1000/800m Row
50 Burpees
50 Box Jumps (24/20)
800m Run or 60/48 Cal Bike
(Score is Time)
OPTIONAL COOL DOWN
ON A 5:00 RUNNING CLOCK…
Rebound Pose Practicing Box Breathing
(No Measure)
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