WARMUP
2 ROUNDS
200m Run
10 Alt. WB Lunges
10 WB Strict Press
10 Ring Rows
Into…
2 ROUNDS
:40 Single Unders*
10 WB Thrusters**
10 Scap Pull-Ups
5-7 Kip Swings
*RND 2 complete Single-Single-Double Unders or Double Unders.
**RND 2 complete Wall Balls.
WORKOUT
“BUDDY THE ELF”
IN TEAMS OF 2…*
FOR TIME
1200m Run
200 Double Unders
100 Pull-Ups**
100 Wall Balls (20/14)
600m Run
100 Double Unders
50 Pull-Ups**
50 Wall Balls
*P1 and P2 will complete the 1200/600m Run together. All other movements will be split as needed. P1 works while P2 rests.
**Chest to Bar Optional.
(Score is Time)
SOLO OPTION
FOR TIME
1200m Run
100 Double Unders
50 Pull-Ups*
50 Wall Balls (20/14)
600m Run
50 Double Unders
25 Pull-Ups*
25 Wall Balls
*Chest to Bar Optional.
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Lat Stretch*
MIN 2 – :45 Calf/ Tib Raises
MIN 3 – :45 Quad Foam Roll
*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts
(No Measure)