1 ROUND
10 Alt. Samson Lunges
10 Alt. Box Step-Overs
10 Alt. Dead Bugs
10 Scap Pull-Ups
Into…
1 ROUND
8 Alt. Lunges + Twist
8 Half Box Jumps
8 Alt. DB Slides
8/8 Single Arm Ring Row
Into…
1 ROUND
8 Back Rack Alt. Lunges
8 Alt. Box Jump Overs
8 Alt. DB Pull-Over
4 Strict Hanging Hollow to Arch*
*Hanging from a bar in an active shoulder position, slowly push the body into a hollow position. Revert back to neutral position and pull the body slowly into an arch position.
8 Toes to Bar
10 Back Rack Alt. Lunges (95/65)
12 Box Jump Overs (24/20)
*Add 2 reps to each movement after every full round (8-10-12 / 10-12-14 / etc).
(Score is Rounds + Reps)
KG BB: (42.5/30)
8 Knees to Chest
10 Back Rack Alt. Lunges (65/45)
12 Box Jump Overs (20)
*Add 2 reps to each movement after every full round (8-10-12 / 10-12-14 / etc).
(Score is Rounds + Reps)
KG BB: (30/20)
AMRAP x 16 MINUTES*
10 Toes to Bar
12 Back Rack Alt. Lunges (Athlete Choice)
14 Box Jump Overs (Athlete Choice)
*P1 and P2 will complete this workout in a waterfall format. P1 will complete 10 Toes to Bar, P2 will complete 12 Back Rack Lunges, P1 will complete 14 Box Jump Overs, then P2 will complete 10 Toes to Bar, and so on. P1 works while P2 rests.
(Score is Rounds + Reps)
10-12 DB Pull-Overs*
12-16 DB Slides
1:00 Max Banded Deadbugs
-Rest As Needed b/t Sets-
*Complete on floor.
(No Measure)