WARM UP
2 ROUNDS
250m/200m Row (24-26SPM)
12 Alt. Reverse Lunges
150m/100m Row (26-28+SPM)
6/6 Split Squats
Into…
EMOM x 4 MINUTES (:40 ON / :20 OFF)
MIN 1 – Single Unders
MIN 2 – Deadbugs
MIN 3 – Double Under or Double Under attempts
MIN 4 – Sit-Ups
STRENGTH
4 SETS
10/10 Barbell Back Rack Reverse Lunges*
12-15 DB Bent Over Reverse Flyes
-Rest As Needed b/t Sets-
*Keep Weight Light-Moderate.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
500/400m Row
100 Double Unders
50 Sit-Ups
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
:30/:30 Figure 4 Stretch*
10 SLOW Arm Haulers
*Option for Half Pigeon
-Rest as Needed b/t Sets-
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