Warm-Up
3 SETS
20 Pike Shoulder Taps
10 Bootstrappers
5 Inch Worms + Push-up
Into…
TABATA: 4 SETS, :20 ON / :10 OFF
MOVT 1 – Jumping Jacks*
MOVT 2 – PVC Pass Thru**
*Jumping Jacks change to Jump Rope after 1st round: Single Unders, Alt Leg, Double Unders
**PVC Pass Thru changes each round:
1st = PVC Pass Thru
2nd = Single Arm (R) Strict Press w/ DB
3rd = Single Arm (L) Strict Press w/ DB
4th = Alt. DB Snatches
Workout
FOR TIME
2k Row/1 Mile Run
Immediately Into…
2 ROUNDS
80 Double Unders
40 Power Snatch (95/65)
20 Burpees
(Score is Time)
Partner Workout Option
IN TEAMS OF 2…
FOR TIME
2K Row/1 Mile Run
Immediately Into…
2 ROUNDS
160 Double Unders
80 Power Snatch (95/65)
40 Burpees
*Row/Run to be completed together. In the rounds, P1 works while P2 holds plank. Switch as needed.
(Score is Time)
