WARMUP
1-2 ROUNDS
100m Row
8 Good Mornings
8 Calf + Tib Raise
10 Alt. Lunges + Twist
10 Deadbugs
Into…
AMRAP x 5 MINUTES
30 Single Unders*
10 Tuck-Ups or V-Ups
8 Russian KB Swings
8 KB Goblet Alt. Lunges
*Option to switch to Double Unders @ 3:00.
PARTNER WORKOUT
N TEAMS OF 2…
AMRAP x 30 MINUTES*
500/400m Row** (Option to Bike 1200/1100m)
60 Toes to Bar or Toes to Something
80 Russian KB Swings (Athlete Choice)
120 KB Goblet Alt. Lunges
160 Double Unders or 320 Single Unders
*P1 & P2 will complete the row together. All other work will be split as needed, P1 working while P2 rests.
**Every 100m= 1 Rep.
(Score is Rounds + Reps)
SOLO OPTION
EVERY 5:00 x 6 SETS
250/200m Row
10 Toes to Bar or Toes to Something
15 Russian KB Swings (Athlete Choice)
20 KB Goblet Alt. Lunges
40 Double Unders or 80 Single Unders
-Rest w/ Time Remaining-
(Score is Slowest Set)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 SLOW Bird Dogs
10 Slow Alt. Scorpions
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the groiner.
(No Measure)