Warm Up
Mobility
AMRAP x 4 MINUTES
5 Cal Row- 10 Scap Pull-Ups- 8 KB Sumo DL- 20 Single Unders
-Quick Rest
AMRAP x 4 MINUTES
5 Cal Row- 5 Kip Swings- 10 Tuck-Ups -8 RKBS- 20 High Singles / Double Unders
Skill
Toes To Bar
Workout
PARTNER WORKOUT IN TEAMS OF 3…
AMRAP x 13 MINUTES
P1 Completes… 6 Toe 2 Bar 14 Russian KB Swing 24 Double Unders
While P2… Wall Sit Hold
While P3… Rests
-Rest 2:00
ON A 7:00 RUNNING CLOCK… Max Cal Row
*P1 works while P2 holds Wall Sit and P3 Rests.
P1 completes a full round of the AMRAP then switches with P2.
Then P2 switches with P3 and so on.
Athletes must rotate in order.
During the Row, athletes rotate in order to complete Max Cals. No Wall Sit.