WARMUP
3 ROUNDS
:45 Bike
12 Alt. KB Deadlifts
10 Scap Push-Ups
10 Arm Haulers
:20/:20 KB Suitcase Hold
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 23 MINUTES*
80/65 Cal Bike**
60 Russian KB Swings (Athlete Choice)
40 Hand Release Push-Ups
:40/:40 KB Suitcase Hold***
*P1 works while P2 rests, split work as needed.
**While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold.
***Switch KB b/t partners as needed.
(Score is Rounds + Reps)
SOLO OPTION
EVERY 5:00 x 4 SETS
25/20 Cal Bike
20 Russian KB Swings (Athlete Choice)
:30 Suitcase Hold
Max Hand Release Push-Ups in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Reps of Push-Ups)
COOL DOWN
ON A 7:00 RUNNING CLOCK…
Foam Roll Quads, Lats, Calves
(No Measure)
Share this page