Partner Warm Up:
1 set:
Partner 1 | :40 row
Partner 2 | :40 alternating scorpion stretch
Partner 2 | :40 row
Partner 1 | :40 alternating scorpion stretch
1 set:
Partner 1 | :40 row
Partner 2 | :40 alternating lunges
Partner 2 | :40 row
Partner 1 | :40 alternating lunges
1 set:
Partner 1 | :40 row
Partner 2 | :40 sit-ups
Partner 2 | :40 row
Partner 1 | :40 sit-ups
Specific Warm-Up:
2 sets:
10 alternating DB lunges
10 GHD sit-ups
WOD:
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (25/35 lb)
15 GHD sit-ups
– Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups.
Intermediate:
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (25/35 lb)
15 GHD sit-ups to parallel
Beginner:
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (10/15 lb)
15 sit-ups
HOME WOD:
Equipment:
AMRAP 20 with a partner:
P1: 400-m run
P2: AMRAP:
10 DB lunges
15 feet-anchored sit-ups
– Partners alternate after one partner finishes the 400-m run.
Bodyweight:
AMRAP 20 with a partner:
P1: 400-m run
P2: AMRAP:
10 weighted lunges
15 feet-anchored sit-ups
– Partners alternate after one partner finishes the 400-m run.
Movement scaling options:
Row: Bike, skierg, air runner
DB lunges: Load, goblet lunge, weighted step-up, weighted squat
GHD sit-ups: Range of motion, v-ups, sit-ups
Individual option:
AMRAP 20:
10 DB lunges (25/35 lb)
15 GHD sit-ups
15/20 calorie row
Post-Workout Skill Work:
3 sets:
25 weighted hip extensions