Double Down

Warm up:

40 Jumping Jacks

10 m Soldier Walking

10 m Hip Mobility Drills (Inward & Outward)

Chest/Shoulder Stretches


Main Workout Completed in 2 Parts. Complete one before the other. Rest 3-5 minutes before between each part.

Part One*:

3 x 500 m Row Sprints

Rest 3-4 minutes between each row

Record your time for each 500 m


Part Two*:

AMRAP in 10 Minutes:

10 Thrusters 15/20

10 DB Biceps Curls 15/20

10 OH Triceps Ext 15/20

Record the number of rounds completed in 10 Minutes


*Less than one month with Community Fit please complete the following option-

Part One:

2 x 250 m Row Sprints

Rest 3-4 minutes between each row

Record your time for each 250 m


Part Two:

Complete 3-4 Rounds

10 Thrusters 8/10

10 DB Biceps Curls 8/10

10 OH Triceps Ext 8/10


Cool Down:

Chest/Shoulder Stretches

Neck Stretches

Lower Back/Piriformis Stretches

QL Stretch


Post # of Rounds, Times, and Thoughts to Comments


Hiking with your family. One reason to do the work, to find a way, to sweat, to wake up early, to try a little harder.


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