WARMUP
EMOM x 4 MINUTES (COACH LED)
Min 1- :20 Arms Only Rowing/ :20 Legs Only Rowing
Min 2- :20 Lateral Hops/ :20 Forward + Backward Hops
Min 3- :40 Full Body Rowing
Min 4- :10 Single Leg Jump Rope R + :10 Single Leg Jump Rope L + :20 Single Unders
AMRAP X 8 MIN
:30 Single Single Double Under
5 Push Up to Down Dog
10 Piked Toe Taps
5/5 Split Squats
5 Muscle Cleans
5 Strict Press
8 Alt Lunges (BBL Back Rack Round 2)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 25 MINUTES
160 Double Unders or 320 Single Unders
120/100 Cal Row
80 Push Press (Athlete Choice)**
60 Back Rack Alt. Lunges
*P1 works while P2 rests. Split work as needed.
**Barbell Weight Options…
(45/35)
(75/55)
(95/65)
(Score is Rounds + Reps)
SOLO OPTION
EMOM x 25 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Double Unders or Single Unders
MIN 2 – Cal Row
MIN 3 – Push Press (Athlete Choice)
MIN 4 – Back Rack Alt. Lunges (Athlete Choice)
MIN 5 – Rest
(Score is Total Reps)
OPTIONAL AFTER PARTY
6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
(No Measure)