Dynamic warm-up | 10:00
1 set:
200-meter jog
High knees (25 feet)
Butt kickers (25 feet)
Walking Samson stretch lunges (25 feet)
1 round with a partner:
Partner 1 | :30 shuttle runs (easy)
Partner 2 | :30 alternating elbow-to-insteps
Switch
Rest :30
Partner 1 | :30 shuttle runs (moderate)
Partner 2 | :30 alternating reverse lunges
Switch
Rest :30
Partner 1 | :30 shuttle runs (fast)
Partner 2 | :30 kettlebell good mornings
Switch
AMRAP 14 with a partner:
Max KB swings (53/70 lb)
– Every 2:00, including 0:00, both partners perform 5 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.
AMRAP 14 with a partner:
Max KB swings (35/53 lb)
– Every 2:00, including 0:00, both partners perform 4 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.
AMRAP 14 with a partner:
Max KB swings (18/26 lb)
– Every 2:00, including 0:00, both partners perform 3 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.
AMRAP 14 with a partner:
Max KB swings (35/53 lb)
– Every 2:00, including 0:00, both partners complete 4 shuttle runs.
– One shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.
Post-workout accessory
4 sets:
:20 flutter kicks
:10 rest
:20 Russian twists
:10 rest
– Add weight to the Russian twists if desired.
1 set:
1:00 unweighted sumo stance good mornings
1:00 cat-cows
– AT-HOME –
AMRAP 14 with a partner:
Max alternating single-DB hang snatches (35/50 lb)
– Every 2:00, including 0:00, both partners perform 5 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.
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