FITNESS & PERFORMANCE
A. 2 min AMRAP:
15 unbroken double-unders
-Rest 1 min
2 min AMRAP:
3 unbroken strict knees-to-elbows
-Rest 1 min
2 min AMRAP:
15 unbroken double-unders
Training notes:
•Modify so that you can do either double-unders or knees-to-elbows in unbroken sets.
•You must stop and rest after doing each set of 15 double-unders
•Don’t do single-unders – pick a number of double-under attempts.
B. In teams of two with partners alternating rounds—
10 min AMRAP:
21 wall balls (20 to 10’/14 to 9’)
15 assault bike/row calories
9 box jumps, step down (24″/20″)
+
(Rest 5 min)
+
10 min AMRAP:
21 Russian KB swings (70/53)
15 assault bike/row calories
9 box jumps, step down (24″/20″)
Training notes:
•Shoot for consistent splits per round across both 10 min AMRAPs.
Record reps completed.
