AMRAP x 8 MINUTES*
8/6 Cal Row (RPE 6) → 10/8 Cal Row (RPE 8)
8 Tall Step-Ups → 8 Box Jumps
16 Alt. Russian Twists → 8 Alt. Sit-Thrus
8 Alt. Groiners → 8 Alt. Cossack Squats
*Progress to 2nd movement @ 4 MIN.
3 SETS
AMRAP x 7 MINUTES*
15/12 Cal Row
15 Feet Anchored Sit-Ups
Box Jumps (Change each Set)**
-Rest 1:30 b/t Sets-
*Start at beginning of each AMRAP.
**SET 1 = 15 (20″)
SET 2 = 10 (24″)
SET 3 = 5 (30″)
(Score is Lowest Rounds + Reps)
3 SETS
AMRAP x 7 MINUTES*
12/10 Cal Row
15 Feet Anchored Sit-Ups
Box Jumps (Change each Set)**
-Rest 1:30 b/t Sets-
*Start at beginning of each AMRAP.
**SET 1 = 15 (20″)
SET 2 = 10 (24/20″)
SET 3 = 5 (Athlete Choice)
(Score is Lowest Rounds + Reps)
IN TEAMS OF 2…
AMRAP x 24 MINUTES*
40-40-40**
Cal Row
40-30-20
Synchro Feet Anchored Sit-Ups
40-30-20
Box Jumps***
*P1 works while P2 rests. Row must be split b/t Partners for 20cal each. Split all other work as needed.
**Alt. Cals: 30-30-30.
***40 Reps = (20″)
30 Reps = (24″)
20 Reps = (30″)
(Score is Rounds + Reps)
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 – DBL DB Twisting Curls
MOVT 2 – DBL DB Hollow Butter Flutter Kicks
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
