:30 Single Unders
10/10 Lunges
10 Up Down Step-ups
1:00 Bike (Easy Pace)
1 ROUND
:30 High Jump Single Unders
8/8 Single DB Box Step-ups
10 Box Jumps
1:00 Bike (Moderate Pace)
1 ROUND
:30 Double Unders / Double Under Attempts
10 Alt. DB Box Step-Ups
10 Up Down Box Jumps
1:00 Bike (Hard Pace)
100 Double Unders
30 Alt. DB Box Step-Ups (50/35)|(35/25)/(24/20)
30 Up-Down Box Jump Overs
50/40 Cal Bike
30 Up-Down Box Jump Overs
30 Alt. DB Box Step-Ups
100 Double Unders
(Score is Time)
KG DB: (22.5/15)|(15/10)
AMRAP x 18 MINUTES*
100 Double Unders
30 Alt. DB Box Step-Ups (50/35)|(35/25)/(24/20)
30 Up-Down Box Jump Overs
50/40 Cal Bike
30 Up-Down Box Jump Overs
30 Alt. DB Box Step-Ups
100 Double Unders
*Partner 1 works while P2 Holds DB in suitcase hold or front rack hold…DBs can not rest behind head. When passing DBs to partner, must hand off. DBs must not come to rest on the ground or box at any time. If the DBs are dropped, both athletes immediately perform a 100m run together before returning to the AMRAP.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
2:00 Pigeon (1:00 Each side)
2:00 Saddle
2:00 Dragon (1:00 Each side)
2:00 Seated Fold Forward
2:00 Rebound
(No Measure)
