Warm Up:

12 Min AMRAP

Row while partner completes,

  • 8 Air Squats
  • 8 Russian Lunges
  • 8 Good Mornings
  • 8 (4 each side) 3-legged Down Dog to 3- legged Plank (Chest, R, L, Chest) 
  • 8 Push Up

Workout:

With a partner in a relay format.  Athlete 1 completes round 1,  then Athlete 2 completes round 1, then Athlete 2 moves on to complete round 2 and so on from there...

  • Ring Row
  • DB Snatch
  • Burpee Box Jump
  • Wall Ball
  • Row

Round 1 - 2, 2, 2, 2, 200

Round 2 - 4, 4, 4, 4, 400

Round 3 - 6, 6, 6, 6, 600

Round 4 - 8, 8, 8, 8, 800

 

 

Comment