WARM-UP
TEAMS OF 2…
1 ROUND (Each)
P1: 2:00 Cal Row
P2: AMRAP x 2 MINUTES…4 Box Step-Ups + 6 KB Deadlifts + 8 Crunches
Into…
1 ROUND (Each)
P1: 2:00 Cal Row
P2: AMRAP x 2 MINUTES…2 Box Jumps + 4 Russian KB Swings + 6 Sit-Ups
Scoring:
PARTNER WORKOUT (PERFORMANCE)
IN TEAMS OF 2…
FOR TIME*
80-60-40-20**
Box Jumps (24/20)
Russian KB Swings (70/53)
Sit-Ups
Cal Row
*P1 works while P2 rests. Split work as needed.
**Alt. Cals: 70-50-30-15.
(Score is Time)
KG KB: (32/24)
Scoring:
SOLO WORKOUT OPTION (PERFORMANCE)
FOR TIME
40-30-20-10
Box Jumps (24/20)
Russian KB Swings (70/53)
Sit-Ups
Cal Row*
*Alt. Cals: 30-25-15-8.
(Score is Time)
KG KB: (32/24)
Scoring:
PARTNER WORKOUT (FITNESS)
IN TEAMS OF 2…
FOR TIME*
80-60-40-20
Box Jumps (20)
Russian KB Swings (53/35)
Sit-Ups
Cal Row**
*P1 works while P2 rests. Split work as needed.
**Alt. Cals: 70-50-30-15.
(Score is Time)
KG KB: (24/16)
Scoring:
SOLO WORKOUT OPTION (FITNESS)
FOR TIME
40-30-20-10
Box Jumps (20)
Russian KB Swings (53/35)
Sit-Ups
Cal Row*
*Alt. Cals: 30-25-15-8.
(Score is Time)
KG KB: (24/16)
Scoring:
OPTIONAL COOL DOWN (ALL)
FOR QUALITY
1:00/1:00 Couch Stretch
1:00 Olympic Wall Stretch
1:00 Frog Stretch
2:00 Foam Roll Lower Body
(No Measure)
Scoring: