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.