WARM-UP

*PARTNER WARM-UP*

(Partners will switch when P2 completes listed exercises)

2 ROUNDS

P1: Row

Ups

P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck

2 ROUNDS

P1: Row

Rows

P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows

PARTNER WORKOUT (ALL)

AMRAP × 30 MINUTES*

120/100 Cal Row

100 Box Jumps (Athlete Choice)

80 Toes to Bar

60 Pull-Ups or Ring Rows

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

(Score is Rounds + Reps)

SOLO WORKOUT OPTION

AMRAP × 30 MINUTES

50/40 Cal Row

40 Box Jumps

30 Toes to Bar

20 Pull-Ups Ring Rows

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00/1:00 BB Calf Smash

10/10 SLOW Rower Hamstring Curls

-Rest as Needed b/t Sets-