Part 1
Complete as many rounds as possible in 5 mins of:
10/8 Row Calories
10 Over Unders, 24/20 in
Complete in teams of 2. Each partner will start on a different movement; SWITCH.

Rest 2 mins before part 2…

Part 2
Complete as many rounds as possible in 5 mins of:
10/8 Row Calories
10 Burpee Box Jumps, 24/20 in
Complete in teams of 2. Each partner will start on a different movement; SWITCH.

Rest 2 mins before part 3…

Part 3
Complete as many rounds as possible in 5 mins of:
10/8 Row Calories
10 Double Dumbbell Devil Press, 35/25 lbs
Complete in teams of 2. Each partner will start on a different movement; SWITCH.

Goal: 2+ Rounds for each AMRAP

Each 5 min AMRAP is done with a partner. The row remains the same calorie count while the opposing exercise will change as you go. The over/under and burpee box jump over are super similar but will have a different pacing for you. The devil press should be light enough that you can do all 10 reps unbroken when you’re fresh and even at fatigue keep moving. The 2 min rest programmed between means you can push the pace here.

Hip/Knee Maintenance
3 rounds for quality of:
15 L/15 R Banded Clamshells
50 Seated Band Leg Curls

Post Work
1x:
1-2min Static Lying Leg Crossover Stretch
1-2min per side Pec Stretch