WARM-UP

AMRAP x 5 MINUTES*
4 Yoga Push-Ups
4 Push-Ups
4 Strict Hanging Knee Raise
4 Kip Swings

Into…

1-2 ROUNDS EACH (TIME PERMITTING)*
5 Ring Rows or Strict Pull-Ups
5 Toes to Bar or Toes to Something
5 Pike Push-Ups
:15 Handstand Hold or Pike Hold

*One partner completes a round while the other partner rows. Once a round is completed, switch.

PARTNER WORKOUT (PERFORMANCE)

IN TEAMS OF 2…
AMRAP x 30 MINUTES
1000/800m Row
40 Toes to Bar
30 Handstand Push-Ups
800/600m Row
30 Toes to Bar
20 Handstand Push-Ups
600/400m Row
20 Toes to Bar
10 Handstand Push-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

SOLO WORKOUT (PERFORMANCE)

AMRAP x 30 MINUTES
500/400m Row
20 Toes to Bar
15 Handstand Push-Ups
400/300m Row
15 Toes to Bar
10 Handstand Push-Ups
300/250m Row
10 Toes to Bar
5 Handstand Push-Ups

(Score is Rounds + Reps)

PARTNER WORKOUT (FITNESS)

IN TEAMS OF 2…
AMRAP x 30 MINUTES
800/600m Row
40 Toes to Something
30 Hand Release Push-Ups
600/400m Row
30 Toes to Something
20 Hand Release Push-Ups
400/200m Row
20 Toes to Something
10 Hand Release Push-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

SOLO WORKOUT (FITNESS)

AMRAP x 30 MINUTES
400/300m Row
20 Toes to Something
15 Hand Release Push-Ups
300/250m Row
15 Toes to Something
10 Hand Release Push-Ups
200/150m Row
10 Toes to Something
5 Hand Release Push-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 ROUNDS FOR QUALITY
1:00 Nasal Breathing EZ Row
1:00/1:00 Hamstring Barbell Smash or Foam Roll
1:00 Cat/Cow

(No Measure)