LINE DRILLS! 25′ Each…
Walking Knees to Chest
Walking Heel to Butt
Toy Soldiers
Running High Knees
Running Butt Kickers
Walking Forward Lunges
Bear Crawls
100m run
AMRAP x 14 MINUTES
200m Run
14 DB Push Press
14 DB Front Rack Alt. Lunges
14 Up-Downs over DB
PARTNER WARM-UP
AMRAP X 5 MINUTES
P1: Row
P2: 30 Mountain Climbers
20 Jumping Jacks
10 Plate Deadlifts
3 SETS
P1 – 20 Front Rack Lunges*
P2 – MAX Plank Hold
-Rest 1:30 b/t Sets-
*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.
IN TEAMS OF 2…
AMRAP x 14 MINUTES
P1 Completes…
12 Plate G2OH (45/35)
10 Plate OH Lunge
8 Up-Downs
P2 Completes…
MAX Cal Row
*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.
Play a Game!
AMRAP x 10 MINUTES*
10 Wall Balls
10 KB Sumo DL High Pull
*Every 2:00 including 3-2-1 go, perform…
40 Alt. Mountain Climbers
2-3 SETS
5 Jefferson Curls
20 Alt. Plank Wall Ball Rolls
15 KB Good Mornings
AMRAP x 7 MINUTES
10 Scap Pull-ups
10 Kips Swings
10 V-ups or Tuck-ups
10 Plate Presses
10 OH Plate Lunges
3 SETS
20 Banded Lat Pull-downs
15 DB Lat Pull-Overs
7 Pull-ups
-1:30 Rest b/t Sets-
EMOM x 12 MINUTES
MIN 1 – 200m/150m Row
MIN 2 – 8 Renegade Row (35/25)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
Run 400m or Row 500m
(plank hold remaining time)
STATION 2
Run 400m or Row 500m
(plank hold remaining time)
STATION 3
35 Burpees for Time
(rest remainder)
STATION 4
35 Burpees For Time
(rest remainder)