SOLO WARM-UP OPTION
2 ROUNDS
1:00 Bike
8 Up-Downs w/ :01 Pause in Plank
8 Alt. Lunges
:20/:20 DB Suitcase Hold
Into…
1-2 ROUNDS (Time Permitting)
:30 Bike
6 Quick Up-Downs
6 DB Goblet Alt. Lunges
:20 DB Farmers Hold
OR…
PARTNER WARM-UP OPTION
2 ROUNDS*
P1: 1:00 Bike
P2: :30 Lunges + :30 DB Farmers Hold
*Partners work through both sections twice.
Into…
2 ROUNDS*
12/8 Cal Bike
10 Synchro Up-Downs
10 DB Goblet Alt. Lunges
*P1 works while P2 rests. Split work evenly.
AMRAP x 24 MINUTES*
30/25 Cal Bike
25 Up-Downs
20 DB Suitcase Alt. Lunges (50/35)
100m DB Farmers Carry
*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!
(Score is Rounds + Reps)
KG DB: (22.5/15)
AMRAP x 24 MINUTES*
25/20 Cal Bike
15 Up-Downs
20 DB Suitcase Alt. Lunges (35/20)
100m DB Farmers Carry
*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!
(Score is Rounds + Reps)
KG DB: (15/10)
IN TEAMS OF 2…
AMRAP x 24 MINUTES
40/30 Cal Bike
30 Synchro Up-Downs
60 DB Suitcase Alt. Lunges (Athlete Choice)
100m DB Suitcase Carry
*P1 works while P2 Rests. Both partners complete the Suitcase Walk together, switching DB’s as needed. Synchro Up-Downs are performed together for 40 reps total. Split all other work as needed.
(Score is Rounds + Reps)
6 SETS (:20 ON/ :10 OFF)
MOVT 1 – Single DB Curls
MOVT 2 – Single DB Overhead Tricep Extensions
*1 SET = MOVT + MOVT 2.
(No Measure)