WARM-UP
200m Slow Jog
:30 Step Back Lunges
:30 Knuckle Draggers
:30 Box Step overs at 20”
3 Rounds with a Partner:
Partner 1: 100m Run
Partner 2: Hollow Hold Until Partner 1 Returns then Switch
DOUBLE DB STEP-OVERS
Focus: Plant the lead foot firmly and brace the mid-section during the step
DB FARMER’S CARRY
Focus: Pulling shoulders back and down aka not yielding to the load
RUN
Focus: Staying tall, open the chest
WORKOUT OF THE DAY
“STAND & DELIVER”
AMRAP 16:
10 Double DB Box Step Overs (50/35# / 24″/20″)
100m DB Farmer’s Carry (50/35#)
200m Run
:30 L-Sit (Accumulate)
Score = The number of rounds and reps completed in the 16:00 window
Log meters as reps
Log seconds as reps
Example: If you get through 3 rounds and
Example: If you get through 3 rounds and end on :5 of the L-Sit, the score would read 3 Rounds + 5
ACCESSORY (BEYOND THE 60)
4 Sets For Quality:
10 Tempo Single Leg Romanian Deadlifts (4 Seconds Negative & Stand)
15 Weighted Sit ups
20 Empty Bar Bent Over Rows (Supinated Grip)
AT HOME
AMRAP 16:
10 Double DB Reverse Lunges
100m Farmers Carry
200m Run
:30 L-Sit (accumulate)
EQUIPMENT-FREE
AMRAP 16:
20 Jumping Lunges
:30 Handstand Hold
200m Run
:30 L-Sit (accumulate)
