WARM-UP
ON A 8:00 RUNNING CLOCK…
12 ROUND
10 UP DOWNS
:30 BAR HANG
10 TUCK UPS
:30 PLANK
INTO…
1 ROUND
5 DB UP-DOWNS
10 STRICT KNEE RAISES
:30 HIGH JUMP SINGLES
10 RENEGADE ROW(NO PUSH UP)
INTO…
1 ROUND
3 DB BURPEES
10 HANGING KNEE RAISES
:30 DOUBLE UNDERS
3 RENEGADE ROWS
WORKOUT
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP X 9 MINUTES
3 DB DEVILS CLEANS (50/35)935/20)
3 DB RENEGADE ROWS
IMMEDIATELY INTO…
30 DOUBLE UNDERS
1 ROPE CLIMB
IMMEDIATELY INTO…
AMRAP X 9 MINUTES
3 DB DEVILS CLEANS
3 DB RENEGADE ROWS*
*REP = PUSH-UP ROW L + ROW R
**PARTNER 1 WORKS WHILE PARTNER 2 RESTS. EACH PARTNER WILL COMPLETE A FULL ROUND BEFORE SWITCHING.
(SCORE IS TOTAL ROUNDS + REPS)
