WORKOUT
EMOM x 15 MINUTES
MIN 1 – MAX DB Box Step-Overs
(40/30)|(30/20)/(24/20)
MIN 2 – MAX Double Unders
MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)
*:50 work / :10 rest for all working minutes.
PARTNER FINISHER IN TEAMS OF 2…
AMRAP x 6 MINUTES
Weighted Sit-Ups (30/20)|(20/10)*
*Hold single DB across chest. P1 works for minute
1 while P2 holds P1’s feet. P2 works for minute 2
while P1 holds P2’s feet…and so on alternating
minutes until the end of the AMRAP.
MOVEMENT ADJUSTMENTS…
DB Box Step Overs – DB RDL’s or DB Floor Press can be swapped out if athlete has a lower body injury.
Double Unders – Ski Erg, Bike, or Row can be substituted if cannot jump.
Weighted Plank Hold – Hollow Hold, Sit Ups, or Bottom of Squat Hold can be substituted.
Weighted Sit Ups – Weighted Glute Bridge Ups or Weighted Supermans if hip injury prevents Sit Ups.