WARMUP
2-3 ROUNDS (Time Permitting)
1:00 Row
10 Alt. Lunges*
5 BB Up and Overs**
20 Lateral Hops (Over Bar Optional)
5 Burpees
*RND 2+3 complete Barbell Back Rack Lunges.
**Barbell starts in the front rack, then push press to overhead and carefully lower down to the back rack.
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
1000/800m Row
60 Back Rack Lunges (Athlete Choice)
30 Synchro Burpees
*P1 works while P2 rests. Split work as needed except the Burpees.
(Score is Rounds + Reps)
SOLO OPTION
AMRAP x 16 MINUTES
500/400m Row
30 Back Rack Alt. Lunges (95/65)
15 Burpees Over Bar
(Score is Rounds + Reps)
POST WORKOUT STRENGTH
Bench Press for load:
5-5-5-5*
*Start Light-Mod and build to Moderate+.
(Score is Weight)
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