WARM-UP

AMRAP X 6 MINUTES

Cal Row

8 Kip Swings + 8 BB Good Mornings + 8 Tuck Ups

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP X 30 MINUTES*

80/60 Cal Row

60 Toes to Bar or Toes to Something

40 Deadlifts**

200m DB Farmer Carry

(Athlete Choice)

*P1 works while P2 rests. Both Partners will complete the 200m Carry together, switching DBs as needed. All other work is split as needed.

**Deadlift Weight Options…

(155/105)

(185/135)

(205/145)

(225/155)

(Score is Rounds + Reps)

SOLO WORKOUT OPTION…

EMOM × 30 MINUTES

MIN 1,283 – AMRAP of… 12/10 Cal Row + 10 Toes To Bar or Toes to Something + 8 Deadlift (Athlete Choice)

MIN 4 – 1:00 DB Farmer Hold (Athlete Choice)

MIN 5 – Rest

(Score it Total Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

:30/:30 Half Pigeon on Box

:30 Box Prayer Stretch :30 SLOW Alt. Deadbugs

-Rest as Needed b/t Sets-