WARMUP
AMRAP X 9 MIN
:30 Bike
8 Dead Bugs
8 Cossack Squats
8 Scap Pull-Ups
8 Strict Sit-Ups
8 Alt. Lunges
8 Ring Row
8 Plate Sit-Ups*
8 Plate Gun Hold Alt. Lunges
*Holding plate at chest.
WORKOUT
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 28 MINUTES*
1200/1000m Bike
60 Ring Rows**
80 Plate Weighted Sit-Ups (Athlete Choice)
100 Plate Gun Hold Alt. Lunges
*P1 works while P1 rests. The Bike will be completed together, all other work will be split as needed.
**Option for Strict Pull-Ups.
(Score is Rounds + Reps)
SOLO OPTION
EVERY 5:00 x 5 SETS
1200/1000m Bike
20 Ring Rows
30 Plate Weighted Sit-Ups (Athlete Choice)
Max Plate Gun Hold Alt. Lunges in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Lunge Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – 10-12 Alt. DB Around the Worlds
MIN 3 – :45 EZ Cardio
*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts
(No Measure)
