2 ROUNDS
:45 Cal Row (increasing intensity)
10 Walking Lunges
5/5 Single Arm DB Deadlifts
10 Single DB Curls
12 Slow Alt. Shoulder Taps
Into…
2 ROUNDS
:45 Cal Row (increasing intensity)
10 Walking Lunges
5/5 Single Arm DB Upright Row
15 DB Glute Bridge-Ups
10 DB Slides
AMRAP x 18 MINUTES
25/20 Cal Row
20 Walking Lunges
15 DBL DB Hang Power Cleans (50/35)
100m DB Farmer Walk
(Score is Rounds + Reps)
KG DB: (22.5/15)
AMRAP x 18 MINUTES
20/15 Cal Row
20 Walking Lunges
10 DBL DB Hang Power Clean (35/20)
100m DB Farmer Walk
(Score is Rounds + Reps)
KG DB: (15/10)
IN TEAMS OF 2…
AMRAP x 18 MINUTES
20 Walking Lunges
15 DBL DB Hang Power Clean (Athlete Choice)
50m DB Farmer Carry
*P1 completes 1 full round while P2 completes Max Cal Row. Once P1 finishes a round, partners switch.
(Score is Total Cals)
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Single DB Curls
MOVT 2 – Single DB Glute Bridge-Up
MOVT 3 – DB Slides
-No Additional Rest b/t Sets-
*1 SET = MOVT 1- MOVT 3.
(No Measure)
