Sunday
Warm-up
Warm-up
1 ROUND (12:00 CAP)
:45 Row w/ Legs Only
50 Single Unders
12 Alt. Dead Bug
12 Alt. Cossack Squats
8/8 Single Arm DB Strict Press
:45 Row w/ Legs Only
50 Single Unders
12 Alt. Dead Bug
12 Alt. Cossack Squats
8/8 Single Arm DB Strict Press
Into…
1 ROUND
:45 Row w/ Legs + Hips Only
30 High Jump Single Unders
12 Hollow Rocks
12 Slow Air Squats
:20/:20 Single Arm DB OH Hold
Into…
1 ROUND
:45 Row
30 Fast Single Unders
12 Alt. V-Ups
12 Single DB Front Squat*
8/8 Single Arm DB Push Press
*Switch arms halfway through the reps.
Workout
Metcon (Time)
FOR TIME
100-75-50-25
Double Unders
60-50-40-30*
Cal Row
40-30-20-10
Alt. V-Ups
20-15-10-5
DB Thrusters (35/20)|(20/15)
100-75-50-25
Double Unders
60-50-40-30*
Cal Row
40-30-20-10
Alt. V-Ups
20-15-10-5
DB Thrusters (35/20)|(20/15)
*Alt. Cals: 48-40-30-24.
(Score is Time)
KG DB: (15/10)|(10/7.5)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 24 MINUTES*
100 Double Unders
60/48 Cal Row
40 Alt. V-Ups
20 DB Thrusters (35/20)|(20/15)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
KG DB: (15/10)|(10/7.5)
