1. Movement Prep/Activation
3:00 Row
-into-
3 sets:
30-second Single Unders
10 Box Step Ups
10 Alternating V-Ups

2. Strength
Turkey Get Up Carries

3. Workout Prep
2 sets:
10 Double Unders (each/same time)
5 GHD’s (each) (or stick sit-ups)
4 Dumbbell Box Step Ups (each/ build in weight)

Teams of 2
21-15-9
Deadlift (205/155/185/135) (You Go I Go)
*60 Cal Bike after each set together

Teams of 2

Every 6:00 (4 sets)

4 CAP Per Set

RX
60 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (35s/25s) (24/20)
Partner 2: 15 Stick Sit-Ups

*Both working at the same time and switch when station is completed*

RX+
75 DUs
(50s/35s) (24/20) Dumbbell Box Step Overs
GHDs

Teams of 2
Every 6:00 (4 sets)

4 CAP Per Set

100 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (24/20)
Partner 2: 20 GHD Sit Ups

Max Effort

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min Couch Stretch (each side)
• 1 min Seal Pose