General Warm-Up
Partner 1 Bikes at easy pace while Partner 2 completes the exercise below. Switch after every exercise.
Perfect Stretch x 45 seconds per side
Inchworm to Push-Up x 6 reps
Russian Step-Ups to Box x 6 reps per leg
10 Air Squat + 10 Jump Squat
Take 5-6 minutes to work on barbell cycling; touch and go vs quick singles for people
Team “Chief”
Against a five-minute running clock, complete as many rounds and reps as possible of:
Push-Ups x 6 reps
Air Squats x 9 reps
Dumbbell Power Cleans x 12 reps (50/35 lbs)
In teams of three, partners alternate to complete whole rounds. After each 5 minute AMRAP, teams will rest one minute and then do another 5 minute AMRAP. The cycle will repeat for 5 rounds. Your goal is to get the same score on each round. Your overall score is a total number of reps completed throughout the entire workout.