Sunday
Warm-up
Warm-up
EMOM x 10 MINUTES (:45 ON / :15 OFF)
MIN 1 – Row EZ Pace → Row Mod Pace
MIN 2 – Cossack Squats → Bodyweight Lunges
MIN 3 – Tuck Hold → Sit-Ups
MIN 4 – Banded Pull Aparts → Banded Chest Fly
MIN 5 – Scap Push-Ups → Push-Ups
MIN 1 – Row EZ Pace → Row Mod Pace
MIN 2 – Cossack Squats → Bodyweight Lunges
MIN 3 – Tuck Hold → Sit-Ups
MIN 4 – Banded Pull Aparts → Banded Chest Fly
MIN 5 – Scap Push-Ups → Push-Ups
*Arrow means option to change movement in second round of warm-up
Workout
Metcon (AMRAP – Rounds and Reps)
2 SETS
AMRAP x 12 MINUTES*
20/15 Cal Row
20 Alt. DB Farmer’s Lunges (50/35)|(35/20)
20 Sit-Ups
20 DB Floor Press
AMRAP x 12 MINUTES*
20/15 Cal Row
20 Alt. DB Farmer’s Lunges (50/35)|(35/20)
20 Sit-Ups
20 DB Floor Press
-Rest 2:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Partner Workout Option
Metcon (Calories)
IN TEAMS OF 2…
2 SETS*
AMRAP x 14 MINUTES**
10 Alt. DB Farmer’s Lunges (50/35)|(35/20)
12 Sit-Ups
10 DB Floor Press
-Rest 2:00 b/t Sets-
*While P1 works through a full round, P2 completes Max Cal Row. Once a full round is complete partners switch.
**Pick up where you left off.
(Score is Total Cals)
KG DB: (22.5/15)|(15/10)
