Mobility and Body Heat
200m Easy Run
1 Set
5 Yoga Pushups
8 Alternating Reverse Lunge + Reach Overhead
8 Jumping Air Squats
40 Single Unders or 20 Double Under’s
Specific Movement Prep & Patterning (6–8 mins)
Partner Flow – Moderate Pace
1 Round Each (Swap after each movement)
• 100m Run
• 6 Burpee Broad Jumps
• 20 Double Unders or 20 Singles
• 10/8 Cal Row
ENGINE ROOM CONDITIONING
Teams of 2 – For Time
25 min AMRAP
• 800m Run (200m each – relay style)
• 1000/800m Row (split as needed)
• 20 Burpee Broad Jumps (10 each – relay-style lanes)
• 50m Sled Push (12.5m x 2 rounds each)
• 100 Double Unders (split as needed)
Partners rotate through each movement to keep transitions clean and intensity up.
Goals / Stimulus / Objectives
• Goal: Aerobic grind with constant movement; minimal standing still
• Primary Objective: Fast transitions and minimal breaks
• Secondary Objective: Strong effort on burpee broad jumps and sleds
• Stimulus: Big engine demand with short-burst power and coordination
• RPE: 8/10 — grippy, heart-rate spiking, mentally fatiguing but manageable with a partner
Hypertrophy Finisher
3 Rounds
8 Kneeling DB Curl and Press
8 Disc Body Saws
