Warm Up
2 Minute Jump Rope
2 Rounds
:30 on/:15 off
Kettlebell Figure-8s
Russian Swings
Goblet Squat Hold
2 Minute Jump Rope
Strength
EMOM10
Box Squat- 2 Reps
WOD
10 Minute Ascending AMRAP
20 Double Unders
10 Kettlebell Swings (1.5,1)
40 Double Unders
20 Kettlebell Swings
60 Double unders
30 Kettlebell swings…
Level 2- (1,0.75)
Level 1- (0.75,0.5)
Cashout
Tabata Sit-ups
CFS Endurance Sunday – Southie Orange 10AM
Partner Endurance Sprint WOD
Alt Tabata Bike 0:20 on / 0:10 Off
150 / 120 Cals (MF 135 Cals)
Partners switch every round until calories are completed
Partner Endurance Sprint WOD
5 Rounds
Push Ups
Ski Erg
Box Jumps
Burpees
Row
Jump Lunges
Each partner completes 30 Sec. Max Effort at movement before advancing to the next movement.
One partner works at a time. This is an all out sprint! No Rest between rounds.