Sunday

Warm-up
Warm-up
2-3 SETS ON A 5:00 RUNNING CLOCK…
10 Band Pull-Aparts
10 Banded Upright Rows
5 Slow Banded Good Mornings
1:00 Bike (Increasing Pace)

Workout
Metcon (AMRAP – Rounds and Reps)
ON A 3:00 RUNNING CLOCK…
150 Double Unders

Immediately Into…

AMRAP x 15 MINUTES
3 Wall Walks or 6 Strict HSPU*
9 Deadlifts (225/155)|(155/105)
12/10 Cal Bike

*Athlete choice for WW or HSPU

(Score is Rounds + Reps)

KG BB: (100/70)|(70/55)

Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…

ON A 4:00 RUNNING CLOCK…
Alt Max Reps of Double Unders for :30

Immediately Into…

AMRAP x 20 MINUTES
3 Wall Walks
9 Deadlifts (225/155)|(155/105)
12/10 Cal Bike

*Partner 1 works while Partner 2 rests. For the DU, P1 wokrs for :30 then P2 works for :30 until 4:00 lapses. For the AMRAP, Partners will alternate every movement. P1 performs Wall Walks, P2 performs Deadlifts, P1 performs Bike, P2 performs Wall Walks, etc. Only 1 athlete is working at a time.

(Score is Rounds + Reps)

KG BB: (100/70)|(70/55)

Finisher
Metcon
3 SETS FOR QUALITY
1:00 Plank*
20 Alt. Mountain Crossbody Climbers
30 Banded Tricep Extensions

-Rest as needed b/t Sets-

*Set 1: Push-Up Plank
Set 2: Elbow Plank
Set 3: Side Plank (L/R…:30 each)

(No Measure)