WARMUP
1 ROUND (4:00)
1 min Row
8/8 Ankle Rotations
8 Alt. Box Step-Ups
8 Alt. Groiners
8 Air Squats
30 sec Row
Into…
2-3 ROUNDS (TIME PERMITTING)
10 Alt. Elbow Punches
8 Alt. Front Rack Lunges
6 Up and Overs*
6 Back Squats
6 Box Jumps*
WORKOUT
2 ROUNDS FOR TIME
1000/800m Row
40 Back Squats (115/75)
40 Box Jumps (24/20)
500/400m Row
20 Front Rack Alt. Lunges
20 Box Jumps (30/24)
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
FOR TIME*
2 ROUNDS
500/400m Row
80 Back Squats (Athlete Choice, Moderate)
80 Box Jumps (24/20)
-Immediately Into-
2 ROUNDS
250/200m Row
40 Front Rack Alt. Lunges
40 Box Jumps (30/24)
*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
100′ EZ Walk
5/5 Half Kneeling Hip Openers
10/10 Single Leg Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)