WARMUP
10/10 Alt. Side to Side Leg Swings
10/10 Alt. Back to Front Leg Swings
200m Row
10 Cat Cow
10 Groiner w/twist
10 Bootstrappers
Into…
2-3 ROUNDS
10 Alt. Step-Ups
10 Kip Swings
40 Single Unders
WORKOUT
EMOM x 25 MINUTES
MIN 1&2 – 500/400m Row
MIN 3&4 – AMRAP of…Alt. 8 Box Step-Ups (24/20) + 8 Toes To Bar + 24 Double Unders*
MIN 5 – Rest
*Pick up where you left off.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
1-2 SETS FOR QUALITY
1:00/1:00 KB Calf Smash
1:00/1:00 Pigeon Stretch on Box
200′ Cool Down Walk
(No Measure)
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