WARMUP
2 ROUNDS
1 min Row
8 Walking Lunges
8 Alt. Box Step-Ups*
8 Straight Leg Sit-Ups
*Rnd 2 complete to higher box.
Into…
2 ROUNDS
6 Box Jumps
8 Alt. BB Back Rack Alt. Lunges
10 Sit-Ups
WORKOUT
AMRAP x 25 MINUTES*
500/400m Row
30 Box Jumps (30/24)
30 Back Rack Lunges (135/95)
50 Sit-Ups
250/200m Row
15 Box Jumps
30 Back Rack Alt. Lunges
25 Sit-Ups
*Each 100m counts as 1 rep. For example, if an athlete finishes 1 round + 30 Box Jumps their score would be 1 Rounds + 34 Reps.
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
500/400m Row**
60 Box Jumps (30/24)
80 Back Rack Alt. Lunges (Athlete Choice)
100 Sit-Ups
*P1 works while P2 rests. 400m Row is completed together, all other work is split as needed.
**Each 100m counts as 1 Rep.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :25/:25 Half Pigeon Stretch on Box
MIN 2 – Lat Prayer Stretch on Box
MIN 3 – 1:00 Childs Pose
(No Measure)