A. GENERAL (8:00)
In teams of 2, Amrap 8 minutes
Athlete 1 Jog 200m
Athlete 2 completes
10 Air squats
10 Step ups
10 Candlestick Toe touches

B. MOBILITY/ACTIVATION (5:00)
10 Heel to Toe Rocks
10 Plank to downward dog + Calf Pedals
—
2 Sets
20 sec Static A Skip
20 Sec Static Butt Kicks
20 Sec Jumping Jacks

C1. SPECIFIC (6:00)
Grab Workout equipment
Perform 5-10 reps of:
- Sit-ups
- Push ups
- Kettlebell Swing
- Box Jumps

For Time, Partitioned as desired
1 mile Run / Row / Ski / 2 mile Bike
100 Sit Ups
100 Push ups
100 Kettlebell Swings @ 53/35 lbs
100 Box jumps @ 24/20", Step down

TC: 34 min
Score: Time

Scaling Options
Beginner
1000m Jog/Walk / Row / 2000m Bike
70 Sit-ups
70 Hand Elevated Push Ups
70 KBS @ 26/18 lbs
70 Plate jumps or step ups

Intermediate
1 mile Run / Row / Ski / 2 mile Bike
75 Sit-Ups
75 Band Assisted Push ups
75 KBS @ 44/26 lbs
75 Box jumps @ 24/20"

WIth a Partner, You go I go

Amrap 30 minutes

Partner 1
800m Run / Row / Ski / 1600m Bike Erg, 2000m Fan bike

Partner 2 performs rounds & reps of
10 Sit Ups
10 Push Ups
10 Kettlebell Swing @ 53/35 lbs
10 Box Jumps @ 24/20"

Score: Distance & Reps
TC: 30 min
KG: 24/16, Beg

Scaling Options
Beginner
400m Jog / Walk
6 Sit Ups
6 Hand elevated Push Ups
6 Russian KBS @ 35/26 lbs
6 Plate Hops or Step ups

Intermediate
As written
Scale weight on KBS if needed

Unilateral Heel Elevated Glute Bridges
3 x 15/15

Goal: Post Chain Strength