WARMUP
2 ROUNDS
10 Up-Downs
8 Lateral Box Step-Overs
8 Alt. Lunges
10 Tuck-Ups
Into…
1-2 ROUNDS (Time Permitting)
5 Burpees
6 Box Jump Overs
6 Air Squats
6 V-Ups
12 Alt. Elbow Punches
WORKOUT
EVERY 4:00 x 4 SETS
12 Burpee Box Jump Overs (24/20)
12 Front Squats (155/105)
12 Toes to Bar
-Rest w/ Time Remaining-
(Score is Slowest Set)
PARTNER OPTION
IN TEAMS OF 2…
4 SETS
AMRAP x 4 MINUTES
10 Front Squats (Athlete Choice)
10 Toes to Bar
-Rest 1:00 b/t Sets-
*P1 will complete a full round while P2 completes Max Burpee Box Jump Overs (Athlete Choice). Once P1 completes a round, partners will switch. Athletes will pick up where they left off.
(Score is Total Burpee Box Jump Overs)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
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)