WARM UP
2 ROUNDS
10 Alt Lunge
10/10 DB Strict Press
10 Air Squats → Jumping Air Squat
10 Piked Shoulder Taps
10 Tuck Ups
2 ROUNDS
10/10 OH Lunge
6 Half Box Jumps → Box Jump Overs
10 Piked Push Up
6 Kip Swings
Scoring:
PARTNER WORKOUT (PERFORMANCE)
IN TEAMS OF 2…
AMRAP x 26 MINUTES
100 Box Jump Overs (24/20)
80 Single DB Overhead Alt. Lunges (50/35)
60 Toes to Bar
40 Handstand Push-Ups
*P1 works while P2 rests. Split work as needed. On DB Lunges, Alt. Legs each rep and switch arms as needed.
(Score is Rounds + Reps)
KG DB: (22.5/15)
Scoring:
SOLO WORKOUT OPTION (PERFORMANCE)
AMRAP x 26 MINUTES
50 Box Jumps Overs (24/20)
40 Single DB Overhead Alt. Lunges (50/35)*
30 Toes to Bar
20 Handstand Push-Ups
*On DB Lunges, Alt. Legs each rep and switch arms as needed.
(Score is Rounds + Reps)
KG DB: (22.5/15)
Scoring:
WORKOUT (FITNESS)
IN TEAMS OF 2…
AMRAP x 26 MINUTES
100 Box Jump Overs (20)
80 Single DB Overhead Alt. Lunges (35/20)
60 Toes to Something
40 Hand Release Push-Ups
*P1 works while P2 rests. Split work as needed. On DB Lunges, Alt. Legs each rep and switch arms as needed.
(Score is Rounds + Reps)
KG DB: (15/10)
Scoring:
SOLO WORKOUT OPTION (FITNESS)
AMRAP x 26 MINUTES
50 Box Jumps Overs (20)
40 Single DB Overhead Alt. Lunges (35/20)
30 Toes to Something
20 Hand Release Push-Ups
*On DB Lunges, Alt. Legs each rep and switch arms as needed.
(Score is Rounds + Reps)
KG DB: (15/10)
Scoring:
OPTIONAL COOL DOWN (ALL)
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)