WARM-UP
EMOM X 9 MINUTES
MIN 1 - :50 CARDIO OF CHOICE
MIN 2 - 16 ALT. COSSACK SQUATS
MIN 3 - :45 SINGLE UNDERS*
*ROUNDS 2&3 SWITCH TO DOUBLE UNDERS
EXTENDED WARM-UP
EMOM X 15 MINUTES
MIN 1 - 12/10 CAL ROW
MIN 2 - 8 DB THRUSTERS *
MIN 3 - 30 DOUBLE UNDERS
WORKOUT
TEAMS OF 2
AMRAP X 20 MINUTES
20 DB THRUSTERS (50/35)(35/20)
30/20 CAL ROW
50 SIT-UPS
70 DOUBLE UNDERS
*P1 WORKS WHILE P2 RESTS. SPLIT WORK AS NEEDED.
(SCORE IS ROUNDS + REPS)
