FITNESS & PERFORMANCE
A. 5 min AMRAP:
Strict knees-to-elbows
-Rest 3 min
5 min AMRAP:
Double-unders
Training notes:
•Don’t do single-unders – attempt double-unders.
B. In teams of two with partners alternating rounds—
10 min AMRAP:
19 row/bike calories
19 wall balls (20 to 10’/14 to 9’)
+
(Rest 5 min)
+
10 min AMRAP:
19 row/bike calories
19 box jumps, step down (24″/20″)
Training notes:
•Shoot for consistent splits per round across both 10 min AMRAPs.
Record reps completed.
