WARMUP
ON A 8:00 RUNNING CLOCK..
10 Up-Downs
:30 Bar Hang
10 Tuck-ups
:30 Plank
Into
5 DB Up-Downs
10 Strict Knee Raises
:30 High Jump Singles
10 Renegade Row (No Push-ups)
Into
1-2 ROUNDS (Time Permitting)
3 DB Burpees
10 Hanging Knee Raises
:30 Double Unders
3 Renegade Row
WORKOUT
FOR TIME
4 ROUNDS
5 DB Devil’s Clean (50/35)
5 DB Renegade Rows*
Immediately Into…
4 ROUNDS
50 Double Unders
2 Rope Climbs
Immediately Into…
4 ROUNDS
5 DB Devil’s Clean
5 DB Renegade Rows*
(Score is Time)
*1 Rep = Push-Up + Row L + Row R
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 9 MINUTES
3 DB Devil’s Clean (50/35)
3 DB Renegade Rows*
Immediately Into…
AMRAP x 9 MINUTES
30 Double Unders
1 Rope Climb
Immediately Into…
AMRAP x 9 MINUTES
3 DB Devil’s Clean (50/35)
3 DB Renegade Rows*
(Score is Total Rounds + Reps)
*1 Rep = Push + Row L + Row R
**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.
