WARMUP
MOBILITY ROUND (Coach Led)
5 Inchworm + Push Up
10 Alt Groiners + Twist
5 Tempo Air Squats (31X1)
10 Piked Shoulder Taps
5 Tempo Push Ups (31X1)
Into…
2 ROUNDS
10/8 Cal Row
10 Air Squats (RND 2: Empty Bar Front Squat)
8 Kip Swings (RND 2: Kipping Knee Raises)
8 Push Up or Pike Push Up
8 Curtsy Lunges
WORKOUT
AMRAP x 20 MINUTES
60/50 Cal Row
50 Front Squats (115/75)
40 Toes to Bar
30 Handstand Push-Ups
20 Alt. Pistols
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
60/50 Cal Row
50 Front Squats (Athlete Choice)
40 Toes to Bar or Something
30 Handstand or Hand Release Push-Ups
20 Alt. Pistols or Narrow Stance Air Squats
*P1 works while P2 rest. Split work as needed.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Seated Single Leg Lifts
10 Seated Double Leg Lifts
20 Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)