WARM-UP
1 ROUND
:30 SINGLE UNDERS
10/10 LUNGES
10 UP-DOWN STEP-UPS
100 M RUN (EASY PACE)
INTO…
1 ROUND
:30 HIGH JUMP SINGLE UNDERS
8/8 DB BOX STEP-UPS
10 BOX JUMPS
100M RUN (MODERATE)
INTO…
1 ROUND
:30 DOUBLE UNDERS/DOUBLE UNDER ATTEMPTS
10 ALT DB BOX STEP-UPS
10 UP-DOWN BOX JUMPS
1OOM RUN
WORKOUT
IN TEAMS OF 2
AMRAP X 20 MINUTES
100 DOUBLE UNDERS
30 ALT. DB BOX STEP UPS (50/35)(35/20)(24/20)
30 UP-DOWN BOX JUMP OVERS
50 CAL BIKE,ROW
30 UP-DOWN BOX JUMP OVERS
30 ALT. DB BOX STEP-UPS
100 DOUBLE UNDERS
*PARTNER 1 WORKS WHILE PARTNER 2 HOLDS DB IN SUITCASE HOLD OR FRONT RACK HOLD… DB’S CAN NOT REST BEHIND HEAD. WHEN PASSING DB’S TO PARTNER, MUST HAND OFF. DB’S MUST NOT COME TO A REST ON THE GROUND OR BOX AT ANYTIME. IF THE DB’S ARE DROPPED, BOTH ATHLETES IMMEDIATELY PERFORM A 100M RUN TOGETHER BEFORE RETURNING TO THE AMRAP.
(SCORE IS ROUNDS + REPS)
