Warm Up
AMRAP x 8 MINUTES
50 Single-Unders
100m Jog
10 Alt. Deadbugs w/:02 pause in extension
200/150m Row
10 Alt. Step-Ups
Skill
3 SETS FOR QUALITY
10-15 Single DB Supinated Front Raise
20 DB Z-Press
-Rest As Needed b/t Sets-
PARTNER WORKOUT IN TEAMS OF 2
FOR TIME*
200 Double Unders
800m Run
1200m/1000m Row
160 Alt. V-Ups
40 Box Jumps
200m DB Suitcase Carry (Athlete Choice)**
*P1 works while P2 holds one Heavy DB in any position. Split work
as needed on DU, Row, V-Ups, Box Jumps. Single DB can not go to
the ground entire workout. If DB touches ground, both partners must
complete 200m Run. The 800m Run (DB does not go on the run) and
200m DB Carry should be completed together, alternate DB as
needed.
**DB weight should be Heavy.