"HANDS TEAM"

LINE DRILLS

  • 6m. Knee Hugs
  • 6m. Knuckle Drags
  • 6m. Quad Walk
  • 6m. Cradle Walk
  • 6m. Walking Spiderman
  • 6m. Side Lunge
  • 6m. Skips
  • 6m. Butt Kicks
  • 6m. High Knees
  • 6m. Side Shuffle L/R
  • 6m. 1/2 Speed Runs
  • 6m. 3/4 Speed Runs
  • 100 Meter Run

 

Team of 2:


AMRAP 20:

  • 200 Meter Run
  • 40 Double Unders 
  • 2 Rope Climbs

    Alternate Stations With Partner

 

*Score = Total Rounds + Reps

 

 

Workout Flow:

 

  • P1 200 Meter Run
  • P2 40 Double Unders
  • P1 2 Rope Climbs

[1 Round]

 

  • P2 200 Meter Run
  • P1 40 Double Unders
  • P2 2 Rope Climbs

[2 Rounds]

 

  • P1 200 Meter Run
    . . . .

COOLDOWN 

MOBILITY

  • 1:00 Calf Stretch (against wall)

  • 1:00 Couch Stretch (against wall)

 

ACCESSORY

8 Sets:

  • 3 Minutes at Run (or any machine) Moderate Pace
  • 30 Seconds Rest Between Sets