EMOM x 4 MINUTES (:40 ON / :20 OFF)

MIN 1: Samson Lunges

MIN 2: Yoga Push-Ups

MIN 3: Good Mornings

MIN 4: Up-Downs

Into…

EMOM x 8 MINUTES (:40 ON / :20 OFF)

MIN 1: Row (Legs + Hip Only)

MIN 2 : Single Unders

MIN 3: Row (Arms only)

MIN 4: High Jump Single Unders

MIN 5: Row (Full Stroke)

MIN 6: Fast Single Unders

MIN 7: Row (28-30 SPM)

MIN 8: Double Unders or Single-Single-Double

500/400m Row

50 Double Unders

15 Up-Downs

-Rest w/ Time Remaining-

(Score is Slowest Set)

400/300m Row

100 Single Unders

10 Up-Downs

-Rest w/ Time Remaining-

(Score is Slowest Set)

AMRAP x 30 MINUTES

1000/800m Row

200 Double Unders

30 Synchro Up-Downs

*P1 works while P2 rests for the Row and the Double Unders. Both partners complete the Up-Downs together.

(Score is Rounds + Reps)

10 Up Dog to Down Dog

10 Slow Inchworms + Scap Push-Ups

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)