Fitness
In teams of two —
20 min AMRAP – partners switch as needed:
25’ DB front rack walking lunges
20 DB hang power cleans
25’ DB front rack walking lunges
20 DB shoulder-to-overhead
+
(Rest 5 min)
+
20 min AMRAP – partners switch as needed:
50 row calories
50 wall balls
50 assault bike calories
50 double KB deadlifts (moderate)
Performance
In teams of two —
20 min AMRAP – partners switch as needed:
25’ single-arm DB overhead walking lunges (50/35)
2 rope climbs
25’ single-arm DB overhead walking lunges
6 clean & jerks (185/125)
+
(Rest 5 min)
+
20 min AMRAP – partners switch as needed:
50 row calories
50 wall balls (30 to 10’/20 to 9’)
50 assault bike calories
50 deadlifts (185/125)
