PARTI TIME
WARM UP
- 0:30 Inchworm to Push-up
- 0:30 Active Samson
- 0:30 Alternating Side Lunge
- 0:30 Quad Stretch
- 0:30 Knuckle Drags
- 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)
AMRAP6: [Team of 2]
Partner 1:
Max Rounds. . .
- 9 Sit-ups
- 6 Air Squats
- 1 Pull-up
While Partner 2 completes:
- 50 Meter Suitcase Carry (Single Dumbbell)
*Switch arms at 25 Meters
*Athletes pick up where their partner was in the round of Sit-ups, Air Squats, and Pull up
For Time:
10-9-8-7-6-5-4-3-2-1:
- Double Dumbbell Squats (22.5/15)
After Each Round:
- 1 Rope Climb
- 50 Meter Dumbbell Farmers Carry
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
- 1:00 Banded Lat Stretch
- 1:00 Forearm Stretch
ACCESSORY
For Quality:
50-40-30
- Hollow Body Rocks
- 14m. Single Dumbbell Overhead Carry
(Switch arms at 7m.)
Rest as needed.