WARMUP
RED LINE Mobility 5 MIN
PARTNER 2 Person 20 MINUTE TIME CAP
500 Row
25 KB Swing
10 KB Goblet
400 Row
20 KB KB Swing
10 KB Goblet
300 ROW
10 KB Swing
10 KB Goblet
200 ROW
5 KB Swing
10 KB Goblet
100 ROW
25 KB Swing
10 KB Goblet
400 Row
20 KB KB Swing
10 KB Goblet
300 ROW
10 KB Swing
10 KB Goblet
200 ROW
5 KB Swing
10 KB Goblet
100 ROW
* Partner A starts and continue through Row and KB Partner B follows but cannot pass. Rest while you're waiting or when needed.
10 MIN EMOM
ALTERNATING (40s work 20s rest)
Squat Clean (from floor) 70%
Chest to Barbell Push UPs
OH Squat 70%
Bar Jump Over
Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
Double-unders
Sit-ups
