WARM-UP
EMOM X 12 MINUTES
MIN 1 - 200/150 METER ROW
MIN 2 - 10 ALT. ALT. BOX STEP-UPS
MIN 3 - 6 ALT. GROINERS + 8 AIR SQUATS
MIN 4 - :30 HOLLOW HOLD
INTO…
2 ROUNDS
10 ALT. ELBOW PUNCHES
8 ALT. FRONT RACK LUNGES
6 UP AND OVERS
6 BACK SQUATS
6 JUMP SQUATS
WORKOUT
TEAMS OF 2
FOR TIME
400 METER RUN
80 BACK SQUATS (ATHLETES CHOICE)
80 BOX JUMPS (24/20)
-IMMEDIATELY INTO…
2 ROUNDS
200 METER ROW
40 FRONT RACK LUNGES
40 BOX JUMPS (24/20)
