WARM-UP

AMRAP x 6 MINUTES
50 Single Unders
10 Plank to Pike
10 Alt. Dead Bugs
5/5 Hand Over Hand Ring Row
10 Push-Ups

Into…

25 Double Unders or 50 Single Unders
3 Half Wall Walks
10 Sit-Ups
10 Knees to Elbow
5 Ring/Bench/Box Dip

PARTNER WORKOUT (ALL)

IN TEAMS OF 2…
AMRAP x 21 MINUTES*

100 Double Unders or 200 Single Unders
8 Wall Walks
80 Double Unders or 160 Single Unders
60 Sit-Ups
60 Double Unders or 120 Single Unders
4 Rope Climbs or 20 Knees to Elbow
40 Double Unders or 80 Single Unders
20 Dips**

*P1 works while P2 rests. Split work as needed.
**Option to use Rings, Benches, or Boxes.

(Score is Rounds + Reps)

SOLO WORKOUT OPTION

AMRAP x 21 MINUTES

50 Double Unders or 100 Single Unders
4 Wall Walks
40 Double Unders or 80 Single Unders
30 Sit-Ups
30 Double Unders or 60 Single Unders
2 Rope Climbs or 10 Knees to Elbow
20 Double Unders or 40 Single Unders
10 Dips*

*Option to use Rings, Benches, or Boxes.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Calf+Tib Raises
10 Slow Alt. Scorpions

-Rest as Needed b/t Sets-

(No Measure)