General Warm Up (6 Minutes) (with Abs)
Run prep line drills
25’ down and back each
Knuckle draggers
Quad walk
Open the gate
Lunge and reach
Bunny hops
Butt kickers
Forward skips
8x Shuttle Run (increasing pace)
Sit Up Progression
:20 Superman
:20 Leg raise
:20 Tuck up
:20 Sit Up
:20 V-Up
Push Press
Warm up to 60%
On the 2:00 x 5 Sets: 2 Push Press
* Start First Working Set at 60% & Build
AMRAP (with a Partner) in 12 minutes
7 Burpees
6/4 calorie Assault Airbike
6 Deadlifts
(Body weight)
Partners switch after each full round.
On a 12-minute clock, with a partner, perform as many rounds and repetitions as possible ("AMRAP") of the prescribed work in the order written. One partner works at a time. Partner 1 completes a round, then Partner 2 completes a full round, then switch again. Continue in this way for the full 12 minutes.
Score is the total number of rounds and repetitions completed together before the 12-minute clock stops.
After Party
6 Rounds
:20 Max effort row sprint
50’ Double DB front rack lunge
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