240622

wpematico • June 18, 2024
– RX –
For time with a partner:
160 double-unders
160 AbMat sit-ups
160 double-unders
160 DB push presses (35/50 lb)
160 double-unders
400-m DB farmers carry
– Split the work as desired.
– Use two dumbbells.

– Level 2 –
For time with a partner:
100 double-unders OR 2 minutes of practice total
100 AbMat sit-ups
100 double-unders
100 DB push presses (20/35 lb)
100 double-unders OR 2 minutes of practice total
400-m DB farmers carry
– Split the work as desired.
– Use two dumbbells.

– Level 1 –
For time with a partner:
100 single-unders
80 AbMat sit-ups
100 single-unders
80 DB push presses (10/15 lb)
100 single-unders
200-m DB farmers carry
– Split the work as desired.
– Use two dumbbells.

– Seated –
Out Of Chair:
40 Battle Rope Swings (L+R=2)
40 Single-Arm DB Side-to-Side Transfers
40 Battle Rope Swings (L+R=2)
80 Lighter DB Strict Press (back supported on rig/box) (40R+40L)
40 Battle Rope Swings (L+R=2)
Back In Chair
100-meter Sled Drag

– Visually Impaired –
Split With A Partner
160 single-unders
160 AbMat sit-ups *Scale back reps with partner or have partner take more*
160 single-unders
160 Light Single DB push press (40R+40L)
160 single-unders
200-400-m Partner suitcase carry

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