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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike/Run/Row/Jump Rope/Mountain Climbers

10 Lunges

10 Alt. See-Saw DB Bent Over Row* (or Backpack Row)

*One DB is returned to the chest while the other dumbbell is returned to the starting position.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

12-9-6

Cal Bike

DB Box Step-Ups

Ring Rows

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

DB Box Step Ups — Athletes should scale the load to allow for unbroken reps.

Bent Over Row — Athletes should be in a position to complete reps without having to swing their hips up. Remember we want honest Ring Rows today.

*Movement Adjustments*…

DB Box Step Ups — If the athlete cannot Step-up, you can sub DB Suitcase Lunges.

Bent Over Row — If you cannot perform Bent Over Row, you can sub Chest Supported Rows.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

12-9-6

Air Squats

Alt. Backpack Lunges*

Bent Over Backpack Rows

*Option to wear as a backpack or hold in the front rack position

(Score is Rounds + Reps)