WARM-UP

AMRAP X 5 MINUTES

8/6 Cal Bike

8 Alt. Lunges

10 Slam Ball Deadlifts

10 Up-Downs

Into…

AMRAP x 5 MINUTES

8/6 Cal Bike

8 SB Alt. Lunges

10 SB Squats

10 Up-Downs

WORKOUT OF THE WEEK

“CUPID’S CHOKEHOLD”

PARTNER WORKOUT IN TEAMS OF 2…

AMRAP × 30 MINUTES

60/50 Cal Bike

50 Slam Balls (Athlete Choice)

40 Slam Ball Goblet Alt. Lunges (Athlete Choice)

30 Synchro Up-Downs

*P1 works while P2 rests. Up-Downs are done together. Split work all other work as needed.

(Score is Rounds + Reps)

SOLO WORKOUT OPTION

EMOM × 30 MINUTES

MIN 1&2 – 30/25 Cal Bike

MIN 3 – 25 Slam Balls (Athlete Choice)

MIN 4 – 20 Slam Ball Goblet Alt. Lunges (Athlete Choice)

MIN 5 – 15 Up-Downs

MIN 6 – Rest

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-