Stephen Doxy

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of lateral hops, air squats, squat hold
• Pigeon Stretch – 1 Min per side   

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Front Squats (ascending weights) 
• 15 Double Unders (30 Singles) 

*Front squats are coming from the ground 

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Workout: AMRAP x 20 Minutes 

• 5 Front Squats (155/105) 
• 10 Alt Bodyweight Box Step Ups (24”/20”)
• 30 Double Unders 

*Every 4 Minutes (including 0:00) complete:

• 200 Meter Run 

*CRx: 5 Front Squats (185/115) 

*Workout starts on a 200 Meter Run 

*One Score: total # of rounds + reps completed in 20 minutes 

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Cardio Option: AMRAP x 20 Minutes 

• 10 DB/KB Goblet Squats (50/35)(24K/16K)
• 10 Alt Bodyweight Box Step Ups (24”/20”)
• 30 Double Unders 

*Every 4 Minutes (including 0:00) complete:

• 200 Meter Run 

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Core: 4 Rounds 

• 10 Banded Pallof Presses
• 10 Banded Rotations