WARM-UP
ON A 8:00 RUNNING CLOCK..
1 ROUND
10 Up-Downs
:30 Bar Hang
10 Tuck-ups
:30 Plank
Into…
1 ROUND
5 DB Up-Downs
10 Strict Knee Raises
:30 High Jump Singles
10 Renegade Row (No Push-ups)
Into…
1-2 ROUNDS (Time Permitting)
3 DB Burpees
10 Hanging Knee Raises
:30 Double Unders
3 Renegade Row
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 9 MINUTES
3 DB Devil’s Clean (50/35/20)
3 DB Renegade Rows*
Immediately Into…
AMRAP x 9 MINUTES
30 Double Unders
3 Reps of 1 Pull Up + 1 Knee Raise
Immediately Into…
AMRAP x 9 MINUTES
3 DB Devil’s Clean (50/35/20)
3 DB Renegade Rows*
(Score is Total Rounds + Reps)
*1 Rep = Push + Row L + Row R
**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.