ON A 10:00 RUNNING CLOCK…
1-2 ROUNDS
10/10 Wrist Rolls
8 Alt. 90/90 Hip Stretch
6 Alt. Samson Stretch
4 Plank to Down Dog
Into…
AMRAP IN REMAINDER OF TIME :30 Cardio EZ Pace
8 Alt. Step-Ups
4 Tempo Push-Ups (1111)
4/4 DB Strict Press
AMRAP x 2 MINUTES*
Max DB Goblet Step-Ups (50/35)|(35/20) | (24/20)
-Rest 1:30-
AMRAP x 4 MINUTES
8 DB Goblet Step-Ups
10/8 Cal AB | 12/10 Cal Row | 200m Run
AMRAP x 6 MINUTES
8 Hand Release Push-Up
AMRAP x 8 MINUTES
5/5 Single Arm DB Push Press
*Start back on the DB Goblet Step-Ups at the beginning of each AMRAP. (Score is Total Rounds + Reps)
IN TEAMS OF 2...
AMRAP x 26 MINUTES*
10 DB Goblet Step-Ups (50/35)|(35/20) | (24/20)
12/10 Cal Row | 10/8 nCal AB | 200m Run
14 Push-Ups 8/8 Single Arm DB Push Press
*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 10 DB Goblet Step-Ups, P2 performs 12/10 Cal Bike, P1 performs 14 Push-Ups , P2 performs 8/8 Single Arm DB Push Press, etc. Only 1 athlete is working at a time. (Score is Rounds + Reps)