WARM-UP
2 SETS (10 MIN TIME CAP)
10 SAMSON LUNGES
10 PVC GOOD MORNINGS
10 PVC OVERHEAD SQUATS
10 HOLLOW ROCKS
10 PUSH-UPS
10 RING ROWS OR 3-6 STRICT PULL-UPS
SPECIFIC WARM-UP
EMOM X 6 MINUTES TEAMS OF 2 ALTERNATE EACH MINUTES
150/125 METER ROW
-BUILD IN PACE WITH EACH ROUND.
INTO…
4 MINUTES POINTS OF PERFORMANCE FOR THE BOX STEP UP.
WORKOUT
PARTNER WORKOUT
AMRAP X 15 MINUTES
600 METER ROW
MAX -REPS DB BOX STEP UPS (24/20)(50/35)
-USE ONE DB-
* PARTNER 1 ROWS WHILE PARTNER 2 AMRAPS STEP-UPS. ONCE P1 FINISHES THE ROW, EACH WILL SWITCH. ACCUMULATE REPS UNTIL TIME EXPIRES.
AB CHALLENGE - 2 MIN AMRAP
10 TOE REACHES
10 LEG RAISES
20 FLUTTER KICKS
