AQAP with a partner complete 2022 total reps of:
146 Cal Row
146 KB Swings (53/35)
146 Sit Ups
146 Wall Balls (20/14)
1000 Single Under Jump Rope
146 Pull Ups / Ring Rows
146 Air Squats
146 Box Jumps
200m Run
Then for 8 mins cycle through:
5 Inchworms
8/side RNT Prisoner Split Squats
5/side Alternating Single Leg V-Ups
8 Ring Rows
16 Banded Pull Apart
AMRAP x 20 mins:
10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)
10 Burpees over DBs (facing)
10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)
3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises
Start at about 50% and build to a heavy complex for the day
EMOM x 9 mins:
1. 10 Banded DB Push Ups (down in 3 secs)
2. 30 sec Weighted Scapula Hold
3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips
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Time Cap: 46mins
Divide reps as desired where one works while other rests.