5/7/25

Warm up;

Warmy+

Part 1: General Warm-Up (2 Rounds – Moderate Pace)

• 20 Jump Rope (or jumping jacks)
• 10 Air Squats
• 10 Walking Lunges
• 5 Inchworms with Push-Up
• 10 Arm Circles (forward + backward)

Part 2: Movement Prep (2 Rounds)

Use light weights and prep your station.

• 5 Kettlebell Swings
• 5 Dumbbell Snatches (each arm)
• 5 Box Step-Ups (each leg)
• 10s Active Hang or Scap Pull-Ups
• Light Jog around gym

Buy-In (Together – split as needed)

100 Double-Unders (or 150 Single Unders)
50 Box Jumps (24/20″)

• One partner works while the other rests

AMRAP 22 minutes

Partner B follows partner A until time is up.

1 Round:

• Run 2 times around gym
• 8 Dumbbell Snatches (alternating, 50/35 lb)
• 10 Box Jump Overs
• 12 Kettlebell Swings (53/35 lb)
• 6 T2B

Cash-Out (Together – split however)

• 30 Synchronized Wall Balls (20/14 lb)
• 40 Alternating Dumbbell Lunges
• 20 Burpees

Pull up work;

10,9,8,7,6