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Components

It Bodyweight

It Minimal

Settings

Workout

Warm-up

3 Rounds:
30 Jumping jacks or single unders
10 Alternating lunge elbow to the floor (total)
:30 Single arm overhead hold (each arm) or :30 side plank (each side)

It Bodyweight (AMRAP - Rounds and Reps)

15:00 AMRAP
100' Walking Lunge
50 Plate Hops/Line Hops

WORKOUT STRATEGY & FLOW:
This is a longer time domain. Go out at about 80% and try to maintain throughout.
The 100' walking lunge is ideally unbroken. If you don't have space to walk, sub 32 step back lunges (total).
Aim for sets of 25+ on the plate hops/line hops.

It Minimal (AMRAP - Rounds and Reps)

15:00 AMRAP
50' Single Arm Dumbbell Overhead Walking Lunge (50/35 - Left Arm)
10 Left Arm Dumbbell Power Snatches (50/35)
50 Double Unders
50' Single Arm Dumbbell Overhead Walking Lunge (50/35 - Right Arm)
10 Right Arm Dumbbell Power Snatches (50/35)
50 Double Unders

WORKOUT STRATEGY & FLOW:
This is a longer time domain. Go out at about 80% and try to maintain throughout.
The 50' single arm overhead lunge is ideally unbroken. If you don't have space to walk, sub 16 step back lunges (total) per 50'.
Aim for sets of 25+ on the double unders.

Accessories

3 Sets:
10 Single arm dumbbell bench (in tempo)
10 Diamond push ups *See link in athlete notes
10 Single arm dumbbell upright row

Bonus Stretching:
1:30 Pigeon stretch (each side)
1:30 Toe touch stretch

Want to see some of these movements in action? Check out our .