Warm-Up

A) 1 round:

800M Run
20 Sit-Ups
20 Push-Ups

B) 3 Rounds:

3 Dumbbell Snatches, L
10 Air Squats
3 Dumbbell Snatches, R
100m Row

Workout

A) 10 Minute AMRAP with a partner

Parter 1:
120m Row
12 Sit-Ups

Partner 2:
Holds a Push-Up position Plank Hold, then switches when partner A is finished.

– Rest 2 Minutes

B) 10 Minute AMRAP with Partner

Partner 1:
6 Dumbbell Snatches (3 L/3 R), 50#35#
6 One-Armed Dumbbell Thrusters,(3 L/3 R), 50#35#
Then, until partner B returns, completes as many burpees as possible.

Partner B:
Runs 200m then switches

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.
This is a partner workout. If no partner is available, complete 1 round of 1, and rest 1 minute for section A, and for section B, complete all dumbbell movements, then run 200M and rest 1 minute.

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