FITNESS & PERFORMANCE
A. 3 min AMRAP:
5-10-15-20…unbroken double-unders
-Rest 3 min
3 min AMRAP:
2-4-6-8…unbroken strict knees-to-elbows
Training notes:
•Modify so that you can do either double-unders or knees-to-elbows in unbroken sets.
•Don’t do single-unders – pick a number of double-under attempts.
B. In teams of two with partners alternating rounds—
10 min AMRAP:
15 assault bike/row calories
12 double DB shoulder-to-overhead (50/hand – 35/hand)
9 lateral burpees over-the-DBs
+
(Rest 5 min)
+
10 min AMRAP:
15 assault bike/row calories
12 double DB hang squat cleans (50/hand – 35/hand)
9 lateral burpees over-the-DBs
Training notes:
•Shoot for consistent splits per round across both 10 min AMRAPs.
Record reps completed.
