WARMUP
MOBILITY FLOW (COACH LED)
1 ROUND
5 Inch Worm to Up-Dog
5/5 Groiners + Twist
:30/:30 Child’s Pose
5/5 Cat-Cow
5/5 Moose Antlers
:30 Bottom of the Squat Hold
AMRAP X 10 MIN
6 Lateral Box Step-Overs
8 Up/Down into Down Dog
10/10 DB Deadlift
6 Half Box Jumps or Step-Ups
5 Strict Burpees
:45/:45 Suitcase Hold
WORKOUT
2 SETS
AMRAP x 10 MINUTES*
1:00 DB Suitcase Carry (50/35)**
8 Box Jump Overs or Lateral Box Step-Overs (24/20)
6 Burpees or Up-Downs
-Rest 1:00 b/t Sets-
*Start at the beginning of each AMRAP.
**Switch hands as needed.
(Score is Lowest Rounds + Reps)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
2:00 DB Suitcase Carry
30 Box Jump Overs or Lateral Box Step-Overs (Athlete Choice)
30 Burpees or Up-Downs
*P1 and P2 will complete the 2:00 Carry together and switch the DB as needed. For the other two movements, P1 works while P2 holds the DB above the waist. If the DB drops below the waist at any time P1 & P2 must complete 10 Synchro Air Squats.
(Score is Rounds + Reps)
