Warm Up
EMOM x 6 MINUTES
MIN 1 – :30 Bike* + 5 KB Deadlifts + 5 Russian KB Swings
MIN 2 – 5 V-Ups + 5 Tuck Ups + 10s Hollow Hold
*Increasing intensity each round from Easy to Mod to Fast.
BENCHMARK PARTNER WORKOUT IN TEAMS OF 2 «GROUNDHOG’S DAY»
AMRAP x 20 MINUTES*
20 Toes to Bar
40 Russian KB Swings
60/48 Cal Cardio
*P1 works while P2 Rests. Split work as needed. Resting partner must hold the KB in any way. If the KB drops to the floor both partners must complete 20 Sit-Ups before resuming.
POST-WORKOUT STRENGTH
3 SETS*
15 DB Bent Over Reverse Flyes
25 Slow Banded Dante Rows
*Keep weight Light-Moderate.