10:00 AMRAP
10 Walking Lunges + Arms Extended Overhead
10 Plate Hops
10 Alternating V-Ups
150m Row
Teams of 2
2000/1750m Row
-into-
4 rounds
100ft Front Walking Lunge (95/65)
40 Box Jump Overs (24/20)
-into-
2000/1750m Row
(KG conv: 42.5/30 FWL)
Time cap:30mins
RX+
Teams of 2
2000/1750m Row
-into-
4 rounds
100ft Front Walking Lunge (115/80)
50 Box Jump Overs (24/20)
-into-
2000/1750m Row
(KG conv: 52.5/35)
Swap barbell to DBs for wet weather option
Core Work
Workout Definition
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
7 Around the Worlds (each side)
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds