WARM-UP -
3:00 Row
-into-
3 sets:
30-second Single Unders
10 Box Step Ups
10 Alternating V-Ups
STRENGTH -
Turkish Get Up Carries
3 Rounds
- Turkish getup (stand up
portion only) left arm
- 100 ft overhead carry left
* Turkish getup (down to
ground portion)
- repeat on right side
WORKOUT PREP-
2 sets:
10 Double Unders (each/
same time)
5 GHD’s (each) (or stick
sit-ups)
4 Dumbbell Box Step Ups
(each/ build in weight)
WORKOUT - Regina George
and Gretchen Weiners-
Freedom (RX’d)
Teams of 2
Every 6:00 (4 sets)
75 Double Unders (Each/
same time)
Partner 1: 10 Dumbbell Box
Step Overs (50s/35s) (24/20)
Partner 2: 15 GHD Sit Ups (or
stick sit-ups)
*Both working at the same
time and switch when station
is completed*
(KG conv: 22.5/15 DBs)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose